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.
Ingredients
Equipment
Method
- 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.
- Heat olive oil in a large non-stick pan. Add cumin seeds and let them crackle for a few seconds.
- Add chopped onion, green chilli (if using), grated ginger and garlic. Sauté till onion turns light golden.
- Add cubed or crumbled tofu. Stir gently and cook for 2–3 minutes so tofu warms and mixes with spices.
- Add mixed vegetables (if using), turmeric, red chilli powder, ground coriander powder. Mix and cook for about 2 minutes.
- 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.
- Pour in soy sauce and stir gently so sauce coats evenly. Cook for another minute to let flavours blend.
- 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.
Abhinav is the Founder of Diet Dekho, helping people manage weight and lifestyle health through simple, practical nutrition and personalized diet plans.