Stir-Fry Cauliflower “Rice” with Tofu and Vegetables (vegan, gluten-free) – Guest Post for Veggies Don’t Bite

Cutting out the carbs, but keeping the flavors with this Cauliflower Rice! It's complete with veggies and protein and packed full of flavor. 

Course Main Dish, Side Dish
Cuisine Gluten-Free, Thai, Vegan
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6 cups
Calories 179 kcal
Author Anjali Lalani


  • 1 large cauliflower , 1 large head should yield ~5 cups cauliflower “rice”
  • 1 green bell pepper , diced into large pieces
  • 1 red bell pepper , diced into large pieces
  • ½ white onion , diced into large pieces
  • 14 oz firm tofu , block
  • 6 cloves garlic , minced
  • 1 ½ inch ginger , minced
  • ¼ cup green onion , finely chopped
  • ¼ cup thai basil , finely chopped
  • 2 1/2 tbsp cooking oil , divided

For the Sauce:


To Prepare the Cauliflower Rice & Vegetables:

  1. Wash the cauliflower and cut into large pieces.
  2. In two separate batches, using a food processor, quickly pulse the large pieces of cauliflower 8-9 times until uniformly chopped into rice-size pieces (should yield ~5 cups). Be sure not to get it too fine. If there are a few larger pieces still in the mix, chop them down by hand or remove them. Set aside.
  3. To prepare the vegetables, add the diced red bell peppers, green bell peppers, and onions into the food processor and pulse 3-4 times until just chopped.

To Prepare the Tofu:

  1. Cut the block of tofu in half. Place each half in 2 clean paper towels one at a time and gently press/squeeze to remove excess stored liquid (without breaking up the tofu).
  2. Cut the tofu into small cubes. Using a non-stick pan, pan-fry the tofu cubes on medium-high heat with 1 1/2 tbsp oil.
  3. Gently Mix and turn frequently until all the water is burned off and the tofu is lightly golden brown on most sides. If you find that the tofu is sticking to the pan, add a little more oil or turn down the heat. Set aside. While the tofu is cooking, continue with the recipe.

To Prepare The Dish:

  1. In a large non-stick skillet or wok, heat 1 tbsp of oil on medium heat. Add the fresh garlic and ginger and fry for about 10-15 seconds until fragrant.
  2. Add the chopped onions and bell peppers. Saute on medium-high heat, mixing frequently, until all the vegetables are tender, yet still remain crispy.
  3. Add the cauliflower “rice” and combine with the rest of the ingredients. Stir-fry uncovered on medium heat, mixing frequently, until all of the water has released and evaporated and the cauliflower “rice” is tender, yet still remains crispy (~15 min).
  4. In the meantime, whisk together all the sauce ingredients in a bowl and set aside. Add more or less chili sauce depending on your preference of spice.
  5. Once the cauliflower “rice” is done, add in the pan-fried tofu.
  6. Add the sauce and combine well. 

  7. Saute on medium-high heat for another few minutes until the sauce starts to thicken, absorb into the dish, and coat the vegetables and tofu. If you find the dish starting to stick to the pan, lower the heat.

  8. Add the chopped green onions and basil. Combine and cook for an additional 1-2 minutes.
  9. Turn off the heat and serve hot!

Recipe Notes

Ingredient amounts are for ~5 cups cauliflower rice. So be sure to verify you are left with about that amount after chopping the cauliflower down. 

Nutrition Facts
Stir-Fry Cauliflower “Rice” with Tofu and Vegetables (vegan, gluten-free) – Guest Post for Veggies Don’t Bite
Amount Per Serving
Calories 179 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 6g38%
Sodium 810mg35%
Potassium 717mg20%
Carbohydrates 16g5%
Fiber 4g17%
Sugar 7g8%
Protein 9g18%
Vitamin A 790IU16%
Vitamin C 111.3mg135%
Calcium 72mg7%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.