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Indian-Style Cauliflower Fried Rice with Tofu

A healthy, low-carb cauliflower fried rice with tofu and Indian flavours — quick, easy, and perfect for a wholesome meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 plates
Course: Main Course
Cuisine: Healthy, Indian, Vegetarian
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 1 medium cauliflower head broken into florets
  • 200 grams firm tofu cubed or crumbled
  • 1 tbsp olive oil
  • 1 tsp cumin seeds
  • 1 small onion finely chopped
  • 1 green chilli slit or finely chopped (optional)
  • 1 tsp grated ginger
  • 2 cloves garlic finely chopped
  • 1 cup mixed vegetables carrot, beans, peas, chopped (optional)
  • 1 tsp turmeric powder
  • 1 tsp red chilli powder optional, adjust to taste
  • 1 tsp ground coriander powder
  • 2 tbsp low-sodium soy sauce or light soya sauce
  • Salt to taste salt
  • 2 tbsp chopped coriander leaves for garnish

Equipment

  • large non-stick pan or skillet

Method
 

  1. Wash the cauliflower and cut into florets. Using a food-processor or a coarse grater, pulse or grate the cauliflower until it resembles rice grains.
  2. Heat olive oil in a large non-stick pan. Add cumin seeds and let them crackle for a few seconds.
  3. Add chopped onion, green chilli (if using), grated ginger and garlic. Sauté till onion turns light golden.
  4. Add cubed or crumbled tofu. Stir gently and cook for 2–3 minutes so tofu warms and mixes with spices.
  5. Add mixed vegetables (if using), turmeric, red chilli powder, ground coriander powder. Mix and cook for about 2 minutes.
  6. Now add the riced cauliflower and salt. Stir well to combine all ingredients. Cook for 4–5 minutes till cauliflower is just tender but not mushy.
  7. Pour in soy sauce and stir gently so sauce coats evenly. Cook for another minute to let flavours blend.
  8. Turn off heat. Garnish with chopped coriander leaves. Serve hot as a light main meal or with a side salad / raita.

Notes

You can press the tofu lightly before using — this improves texture but is optional. Avoid over-cooking cauliflower; it should remain slightly firm for best texture. To make it spicier, add a pinch of black pepper or green chilli. Great for weight-conscious meals as cauliflower cuts carbs drastically compared to rice.