Olive Magazine
Bowl of Cauliflower Fried Rice with Crispy Baked Tofu and Chilli Sauce on the Side

Cauliflower fried rice with crispy baked tofu

Published: January 5, 2021 at 4:37 pm
loading...
  • Preparation and cooking time
    • Total time
    • + Draining
  • Easy
  • Serves 3

Serve golden tofu with cauliflower fried rice and plenty of sweet chilli sauce for a low-calorie, veg-heavy, meat-free midweek dinner

  • Healthy
  • Vegetarian
Nutrition:
HighlightNutrientUnit
low inkcal241
fat9.4g
saturates1.3g
carbs23.3g
sugars15.5g
fibre6.6g
protein12.3g
salt1.1g
Advertisement

Make this cauliflower fried rice with crispy baked tofu, then check out our Korean fried cauliflower rice, cauliflower rice with aubergine ragoût, Spanish cauliflower rice and more cauliflower rice recipes.

We've also got plenty more tofu recipes to try, such as tofu katsu curry, tofu piccata and tofu fried rice.

Ingredients

  • 280g block extra-firm tofu, drained and cut into bite-sized pieces
  • 1½ tbsp rapeseed oil, plus 1 tsp
  • 1 tbsp soy sauce
  • 1 tbsp cornflour
  • 1 cauliflower (about 700g), broken into florets, stem and leaves roughly chopped
  • 3 spring onions, trimmed and thinly sliced
  • 1 carrot, finely chopped
  • 2 cloves garlic, crushed
  • 120g frozen peas
  • 1 tsp toasted sesame oil
  • 4 tbsp sweet chilli sauce
  • a small handful coriander, roughly chopped

Method

  • STEP 1

    Heat the oven to 200C/fan 180C/gas 6. Line a chopping board with kitchen paper, and lay the tofu on top in a single layer. Cover with more kitchen paper, then place a heavy item on top (like a baking tray or another chopping board), followed by a few tins to weigh it down. Leave the tofu to drain for at least 10 minutes, or up to 30 minutes if you have time.

  • STEP 2

    Transfer the pressed tofu to a medium bowl. Drizzle with ½ tbsp of oil and ½ tbsp of soy sauce. Toss to combine. Sprinkle the cornflour over the tofu and toss until evenly coated.

  • STEP 3

    Line a large baking tray with baking paper. Tip the tofu onto the tray and arrange in an even layer. Bake for 20 minutes, tossing halfway through, until the edges of the tofu pieces are deeply golden.

  • STEP 4

    Meanwhile, put the cauliflower in a food processor and pulse until it resembles grains of rice. Heat ½ tbsp of oil in a wok or large non-stick frying pan over a high heat until shimmering, then stir-fry half of the cauliflower rice with a little salt for 3-4 minutes or until lightly browned. Transfer to a plate, then repeat with another ½ tbsp of oil and the remaining cauliflower rice. Tip onto the plate.

  • STEP 5

    Add the remaining rapeseed oil to the wok along with the spring onions, carrot and garlic. Cook for 2-3 minutes or until just softened. Add the peas and cook for 1 minute until the peas are just defrosted. Return all the cauliflower rice to the pan and toss to combine, then remove from the heat, drizzle with the remaining soy sauce and the sesame oil, and toss together. Season to taste.

  • STEP 6

    Divide the cauliflower rice between three plates. Top with the baked tofu, the chilli sauce and coriander.

Nadine Brown is a recipe writer and food editor with six years’ experience writing healthy recipes. There’s always an interesting, nourishing bowl of food at her table. Find her on Instagram @n0sh17.


Check out more tofu recipes

Tofu katsu curry
Advertisement

Comments, questions and tips

Rate this recipe

What is your star rating out of 5?

Choose the type of message you'd like to post

Choose the type of message you'd like to post

Overall rating

Advertisement
Advertisement
Advertisement

Sponsored content