Cauliflower and Brown Rice with Tofu –

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I like Carbs!

But not the pointless ones. Those, I’m mad at.

I have to say though, I don’t think I will ever be a ‘no-carbs’ person. I don’t even want to, really.

I’m happy to get the cholesterol reducing fiber, bone-fortifying magnesium, and array of antioxidants like Vitamin E, that brown rice has to offer. Plus its just yummy. Really. Have you ever just appreciated it plain. Its really good.

The brown rice gives this dish a healthy bulk, as compared to solely cauliflower fried-rice recipes. And with the baked tofu, carrots and peas, it really is a full meal. The best part is, there is an entire head of cauliflower in it, and your kids won’t even know!!



2 Tablespoons vegetable oil, divided

2- 14 oz package firm tofu (press for 10-15 minutes, and cut into ½ inch cubes.)

1 Tablespoon soy sauce

1 head cauliflower, pulsed in the food processor

1 cup carrots-small diced

3/4 cup frozen peas, thawed

2 scallions- whites and greens (discarding top 3-4 inches of greens)

2 cups cooked brown, room temperature


¼ cup soy sauce

1 clove garlic

1 teaspoon brown rice vinegar

1 teaspoon Mirin

1 teaspoon toasted sesame oil

4 teaspoons brown sugar

scant ¼ teaspoon fresh ginger, grated

1 teaspoon arrowroot or cornstarch

¼ cup vegetable broth

1 scallion (discarding top 3-4 inches of greens)


Press Tofu with a press or by sandwiching it in between 2 plates and placing a can on top as a weight for 10-15 minutes.

Preheat oven to 400 degrees. Line a baking sheet with parchment paper or a silpat.

 Pour off liquid from tofu, and slice the brick into 3 ‘layers’. Cut into 8 even slices. Then cut the sticks into 1/2 inch cubes (or whatever size you want really!)

In a large bowl or ziplock bag, add the tofu, 1 Tablespoon of the vegetable oil and soy sauce. Toss the tofu carefully to coat well. Pour out onto a single layer on the prepared pan and bake for 30- 40 minutes, turning once, until browned.

While the tofu is baking, prep your vegetables.

Core the cauliflower, then break up into rough chunks. Put into a food processor and process until it resembles rice.

In a medium pan, preferably cast iron, heat 1 teaspoon of oil. Over medium heat, add cauliflower in a layer and let cook for about 5-7 minutes, turning once or twice. You want to allow the cauliflower to brown a bit and get some great toasty flavor. Add the cauliflower to the rice and stir to combine.

In a separate bowl, mix together all of the marinade ingredients and set aside.

In large, high sided pan, heat the remaining vegetable oil over a medium/high heat. Add carrots and cook for about 3 minutes. Add scallions and cook for 1 minute.

Add peas, tofu, and rice and cauliflower mixture and mix well.

Add in marinade and toss to coat everything. Cook to heat through. Approximately 1-2 minutes. Adjust seasonings.