Tofu Cauliflower Fried Rice

Author: Recipes_kw
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Prep Time 3 hours 30 minutes
Total Time 3 hours 30 minutes
Course Bowls, Main Course, Side Dishes
Cuisine Asian
Servings 4 Servings
Calories 269.81 kcal


  • Refrigerator
  • Stove


  • 3 tbsp soy sauce low sodium, NO SODIUM BENZOATE
  • 1 tbsp ginger fresh, grated
  • 2 tsp sesame oil
  • 1 tsp agave nectar
  • 1 tsp rice vinegar
  • 15 oz tofu firm, drained
  • 1 tbsp olive oil extra virgin, divided
  • 1 cup yellow onion chopped
  • 1/2 cup carrot peeled, chopped
  • 1/2 cup peas frozen
  • 2 cloves garlic minced
  • 12 oz cauliflower rice frozen
  • 2 tbsp green onion thinly sliced


  • Whisk together the soy sauce, ginger, sesame oil, agave, and vinegar in a small bowl.
  • Place the tofu block in a resealable food storage bag then pour the marinade over the top; seal and press out as much air as possible. Refrigerate for 3 hours.
  • After 3 hours remove the tofu from the bag; reserving the marinade and cut the tofu into 1 inch cubes. Heat 1 tablespoon of olive oil in a large skillet over high heat then brown the tofu on all sides for 4 to 5 minutes. Transfer to a bowl then set to the side.
  • Heat the remaining olive oil in the same skillet then saute the onion and carrot until softened. Add in the peas, garlic, remaining ginger, cauliflower rice, 1/4 cup of reserved marinade and cook until everything is heated through. Return tofu to skillet and stir gently; top with green onions. Enjoy!


ALERT!!!! This recipe is high in fat and should only be consumed by those on the 2000 calorie plan or those just wanting to eat a plant-based diet.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Tofu Cauliflower Fried Rice
Amount Per Serving (1 Serving)
Calories 269.81 Calories from Fat 133
% Daily Value*
Fat 14.83g23%
Saturated Fat 2.09g13%
Sodium 432.48mg19%
Potassium 452.47mg13%
Carbohydrates 22.68g8%
Fiber 6.8g28%
Sugar 7.17g8%
Protein 22.17g44%
Vitamin A 455.56IU9%
Vitamin B1 0.22mg15%
Vitamin B2 0.15mg9%
Vitamin B3 1.04mg5%
Vitamin B5 0.19mg2%
Vitamin B6 0.35mg18%
Vitamin C 48.83mg59%
Vitamin E 0.8mg5%
Vitamin K 14.83µg14%
Calcium 739.65mg74%
Copper 0.44mg22%
Folate 51.57µg13%
Iron 3.92mg22%
Manganese 1.36mg68%
Magnesium 79.99mg20%
Phosphorus 249.61mg25%
Selenium 18.42µg26%
Zinc 2.01mg13%
Ess-Methionine 231.87mg
Ess-Tryptophan 246.69mg
Ess-Threonine 862.44mg
Ess-Phenylalanine 892.07mg
Ess-Arginine 1479.17mg
Ess-Lysine 968.45mg
Ess-Leucine 1485.26mg
Ess-Isoleucine 908.19mg
Ess-Histidine 462.5mg
Ess-Valine 935.97mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source

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