Fried Cauliflower Rice

12 25 187
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 3
Fried Cauliflower Rice
Health Highlights


1 medium head Cauliflower (cut into chunks)
3 spray (about 1/3 second) Cooking spray, vegetable oil
3 clove(s) Garlic (minced)
1/2 medium pepper(s) Green bell pepper (diced)
1 tbsp Hot sauce (sriracha preferred)
2 cup Kale (de-ribbed)
1/2 medium pepper(s) Red bell pepper (diced)
3 tbsp Soy sauce, low sodium
1 1/2 cup cubes Tofu, silken, firm (dried and broken into rough pieces)
1/2 tsp Turmeric, ground (for colour)
2 cup Water
1/2 cup Yellow onion


In a food processor, chop up the cauliflower into rice-like size chunks. Set aside. Toss the dried tofu with the turmeric and set it in a bowl for later.

In a wok, bring your 2 cups of water to a boil and toss the kale in, cooking for a few minutes. Drain the kale and set it aside to keep the tofu and cauliflower company.

In that same wok, heat up some cooking spray over medium high heat. Add the onions and cook them for a few moments until they start to become translucent. Add the garlic, cook another 30 seconds, and then add the peppers. Cook another minute or so, refresh the cooking spray if needed, then add the turmeric coated tofu crumbles.

Toss everything about, letting the tofu fry. After you feel the tofu has fried enough, toss in the cauliflower rice and kale, soy sauce, and chili sauce. Keep tossing and letting everything fry and stuff.

When the flavours are to your liking, take off the heat, serve and enjoy!

Nutrition Facts

Per Portion

Calories 187
Calories from fat 47
Calories from saturated fat 8.7
Total Fat 5.3 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 0.9 g
Cholesterol 0
Sodium 919 mg
Potassium 1213 mg
Total Carbohydrate 21.8 g
Dietary Fiber 7.1 g
Sugars 8.6 g
Protein 16.7 g

Dietary servings

Per Portion

Meat Alternative 0.9
Vegetables 5.2

Energy sources


Meal Type(s)