International Cuisine

Quick & Healthy Cauliflower Fried Rice (Vegan, 15-Minute Recipe)

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15-Minute Cauliflower Fried Rice

This 15-Minute Cauliflower Fried Rice recipe is a delightful, healthy twist on the traditional stir-fried rice dish. By substituting rice with grated cauliflower, you not only create a lighter alternative, but you also pack your meal with more vegetables and nutrients. The dish is quick and simple to prepare, making it a perfect choice for a busy day when you’re craving something flavorful yet healthy. With just 15 minutes of cooking time, you’ll have a delicious vegan dish ready to serve. Packed with fresh vegetables, tofu, and soy-based sauces, this dish embodies the flavors of Indo-Chinese cuisine and makes for a satisfying meal that’s both filling and nutritious. Pair it with some Chilli Paneer for a complete meal that’s sure to impress.


Ingredients

Ingredient Quantity
Cauliflower (Gobi) 1 medium-sized, 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)

  • Calories: 150 kcal
  • Protein: 5g
  • Carbohydrates: 18g
  • Fat: 8g
  • Fiber: 3g
  • Sugar: 4g

Preparation Time

Task Time
Grating cauliflower 5 minutes
Chopping vegetables 5 minutes
Minced garlic & tofu prep 5 minutes
Total Prep Time 15 minutes

Cooking Time

Task Time
Stir-frying vegetables 7 minutes
Stir-frying cauliflower 5 minutes
Total Cooking Time 15 minutes

Instructions

  1. Grate the cauliflower: Start by grating the cauliflower into small rice-sized pieces using a grater or food processor. Set aside.

  2. Prep the vegetables: Dice the carrot, red bell pepper, and finely chop the onion. Mince the garlic and cut the tofu into small cubes.

  3. Sauté the aromatics: Heat a non-stick pan or wok over medium heat with a tablespoon of oil. Add the minced garlic and chopped onions. Sauté for about 2 minutes until fragrant and the onions become translucent.

  4. Cook the vegetables: Add the cubed carrot, red bell pepper, and green peas to the pan. Stir-fry for another 3 minutes until the vegetables are tender but still crisp.

  5. Add the cauliflower: Now, stir in the grated cauliflower. Cook for 5 minutes, stirring frequently to ensure the cauliflower becomes tender and slightly golden but not mushy.

  6. Add tofu and sauces: Gently toss in the tofu cubes, soy sauce, and red chili sauce. Stir everything together until the sauces evenly coat the vegetables and tofu, giving it a vibrant color and flavor. Let it cook for another 2-3 minutes to allow the tofu to absorb the flavors.

  7. Final touches: Sprinkle minced spring onion greens over the stir-fry for a fresh, flavorful finish.

  8. Serve: Your 15-Minute Cauliflower Fried Rice is ready to serve! This dish pairs wonderfully with Chilli Paneer (Indian Chinese style) or any other Indo-Chinese side for a complete meal.


Cooking Tips

  • Vegetable Variations: Feel free to add or replace vegetables based on what you have available. Zucchini, peas, or mushrooms also work well in this dish.
  • Tofu Options: For a firmer texture, press the tofu to remove excess moisture before cubing it. You can also pan-fry the tofu for an extra crispy texture before adding it to the rice.
  • Spiciness: Adjust the level of Red Chilli Sauce according to your spice tolerance. You can replace it with some chopped green chilies for a more authentic flavor.

This 15-Minute Cauliflower Fried Rice is not just quick to prepare but also packed with essential nutrients, making it a great addition to your healthy meal rotation. Whether you’re following a vegan diet or simply looking for a low-carb alternative, this recipe brings the flavors of Indo-Chinese cuisine to your kitchen in no time! Enjoy it as a main dish or serve it with your favorite Indo-Chinese appetizers for a complete meal.

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