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 |
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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
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Grate the cauliflower: Start by grating the cauliflower into small rice-sized pieces using a grater or food processor. Set aside.
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Prep the vegetables: Dice the carrot, red bell pepper, and finely chop the onion. Mince the garlic and cut the tofu into small cubes.
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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.
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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.
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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.
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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.
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Final touches: Sprinkle minced spring onion greens over the stir-fry for a fresh, flavorful finish.
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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.