15-Minute Cauliflower Fried Rice Recipe
This quick and delightful 15-Minute Cauliflower Fried Rice offers a vibrant and nutritious twist on traditional fried rice, making it an ideal choice for those seeking a speedy yet satisfying meal. Bursting with colorful vegetables and protein-rich tofu, this dish is not only vegan but also a wonderful introduction to Indo-Chinese cuisine. Serve it alongside Chilli Paneer for an irresistible combination that will tantalize your taste buds.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) | 1, grated |
| Carrot (gajjar) | 1, cubed |
| Red Bell Pepper (capsicum) | 1, cubed |
| Onion | 1, finely chopped |
| Green Peas (matar) | ½ cup (optional) |
| Garlic | 2 cloves, minced |
| Tofu | 1 cup, cut into small cubes |
| Soy Sauce | 3 tablespoons |
| Red Chilli Sauce | 3 tablespoons |
| Spring Onion Greens | 6 sprigs, minced |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 180 |
| Protein | 10 g |
| Carbohydrates | 15 g |
| Dietary Fiber | 4 g |
| Fat | 8 g |
| Sodium | 500 mg |
Instructions
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Prep the Ingredients: Begin by grating the cauliflower, which will serve as the rice substitute, and cube the carrot and red bell pepper. Finely chop the onion and mince the garlic. If using, prepare the green peas.
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Sauté Aromatics: Heat a tablespoon of oil in a large saucepan over medium heat. Once hot, add the minced garlic and chopped onions, sautéing them for a few minutes until the onions become translucent and fragrant.
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Cook the Vegetables: Gradually incorporate the cubed carrot, red bell pepper, and green peas into the pan. Sauté these vegetables for approximately 5-7 minutes, or until they are tender yet still vibrant in color.
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Add Cauliflower and Sauces: Once the vegetables are cooked, add the grated cauliflower to the pan. Pour in the soy sauce and red chilli sauce, mixing well to combine all the ingredients thoroughly. Stir-fry for another 3-4 minutes, allowing the cauliflower to soften slightly and absorb the flavors.
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Incorporate Tofu: Gently fold in the cubed tofu, taking care not to break it apart. Continue to stir-fry for an additional 2-3 minutes, just until the tofu is heated through and everything is well blended.
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Finish with Spring Onions: Remove the pan from heat and stir in the minced spring onion greens, adding a fresh crunch to the dish. Taste and adjust the seasoning if necessary.
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Serve and Enjoy: Serve your 15-Minute Cauliflower Fried Rice hot, ideally alongside a serving of Chilli Paneer for a perfect balance of flavors. Enjoy this quick and delicious meal that brings the best of Indo-Chinese cuisine to your table!
This recipe not only emphasizes the quick preparation of a healthy dish but also encourages culinary creativity with the inclusion of colorful vegetables and versatile tofu. Ideal for busy weeknights or a hearty lunch, this Cauliflower Fried Rice will leave you satisfied and eager for more!
