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Tofu and Cauliflower Rice Stir Fry⏱ 40 min total
Recipes

Tofu and Cauliflower Rice Stir Fry

Per 1 serving · 712 g · 17 ingredients

Calories
493
25%
of a 2,000 cal day
  • Protein
    25g
    19% of calories
  • Carbs
    56g
    42% of calories
  • Fat
    23g
    39% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Tofu and Cauliflower Rice Stir Fry (712 g) has 493 calories, with 25 g of protein, 56 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (51% DV), dietary fiber (46% DV) and Vitamin A (62% DV). Keep an eye on sodium, which provides 110% of the daily value.

Per 100 g
69cal
low energy density
Protein per 100 cal
5.2g
Net carbs
43g
carbs minus fiber
Fiber
13g
28 g sugar

High in

20%+ of the daily value

  • Protein51%
  • Dietary fiber46%
  • Vitamin A62%
  • Vitamin C221%
  • Vitamin E20%
  • Vitamin K111%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

  • Sodium110%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min
  1. 1

    Drain and press the tofu between paper towels to remove excess liquid, placing a weight on top for thorough pressing.

  2. 2

    In a zip-top bag, combine half of the olive oil, tamari, hoisin sauce, one-fourth of the maple syrup, and one-third of the red pepper flakes for the tofu marinade.

  3. 3

    Slice the pressed tofu into strips or cubes, add to the bag with marinade, and toss to coat. Marinate in the refrigerator for at least 20 minutes.

  4. 4

    Preheat the oven to 400°F and line a baking sheet with parchment paper.

  5. 5

    Arrange the marinated tofu on the baking sheet and pour any remaining marinade over it. Bake for 20-25 minutes, flipping halfway through.

  6. 6

    Pulse cauliflower florets in a food processor until they resemble rice, processing in batches if necessary.

  7. 7

    In a small bowl, whisk together the soy sauce for the stir fry sauce, water, remaining maple syrup, remaining red pepper flakes, and ginger.

  8. 8

    Heat the remaining olive oil in a large skillet over medium heat. Add the onion and sauté for 5 minutes until soft and translucent.

  9. 9

    Add carrots, broccoli, peas, and garlic to the skillet. Sauté for 5-8 minutes until the vegetables are softened.

  10. 10

    Add the riced cauliflower and stir fry sauce to the skillet. Sauté for 5 more minutes.

  11. 11

    Serve the stir fry with slices of baked tofu, garnished with sesame seeds and sliced green onion.

Vitamins & minerals

Amounts for 1 serving (712 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A562 μg
62%
Vitamin C199 mg
221%
Vitamin D0 μg
0%
Vitamin E3 mg
20%
Vitamin K133 μg
111%
Thiamine0.4 mg
36%
Riboflavin (B2)1 mg
49%
Niacin5 mg
32%
Vitamin B61 mg
77%
Folate (B9)270 μg
68%
Vitamin B120 μg
0%
Pantothenic acid3 mg
65%
Choline175 mg
32%

Minerals

NutrientAmount% Daily Value
Calcium385 mg
38%
Iron6 mg
78%
Potassium1,670 mg
36%
Magnesium167 mg
40%
Phosphorus450 mg
64%
Zinc3 mg
30%
Copper1 mg
79%
Manganese3 mg
111%
Selenium19 μg
35%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene2,139 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene5,674 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose4 g—
Galactose0 g—
Glucose5 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine2 g—
Lycopene1 μg—
Lysine2 g—
Maltose0.1 g—
Methionine0.3 g—
Monounsaturated fats15 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch2 g—
Sucrose16 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.1 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 493 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 94min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Tofu and Cauliflower Rice Stir Fry?

One serving of Tofu and Cauliflower Rice Stir Fry (1 serving) has 493 calories, which works out to 69 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Tofu and Cauliflower Rice Stir Fry high in protein?

It provides a solid 25 g of protein per serving (51% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tofu and Cauliflower Rice Stir Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu and Cauliflower Rice Stir Fry?

2524 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tofu and Cauliflower Rice Stir Fry?

28 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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