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Tofu Curry with Cauliflower Rice

average rating is 3 out of 5, based on 150 votes

Indulge in a delicious and nutritious adventure with our Low-Carb Tofu Curry with Cauliflower Rice! This mouthwatering dish combines tender tofu, vibrant vegetables, and fragrant spices, all simmered in a creamy coconut curry sauce. With its high protein content and low-carb nature, this recipe is perfect for diabetics and those following the SOZA weightloss program. Get ready to savor the flavors and nourish your body with this enticing culinary delight.

Serving suggestions/tips:

Garnish the dish with freshly chopped cilantro for a burst of freshness and added aroma.

Consider adding a squeeze of lime juice before serving to enhance the flavors.

Feel free to customize the recipe by adding other low-carb vegetables of your choice, such as zucchini or spinach.

Serve the Tofu Curry over the cauliflower rice for a satisfying and complete meal.

This dish can be enjoyed on its own, or you can pair it with a side salad for some extra greens.



Prep Time


Total Time







Low-carb High-protein Diabetic-friendly Tofu Curry Cauliflower Rice Healthy Nutritious Vegan Plant-based Gluten-free Dairy-free Low-glycemic Weight loss Balanced meal Flavorful Quick and easy Low-calorie High-fiber Diabetes management Clean eating Meatless Satisfying Low-sugar Anti-inflammatory Meal prep Whole foods Low-fat High in vitamins and minerals Immune-boosting. main meal lunch dinner


For the Tofu Curry:

  • 1 block of firm tofu, drained and cubed

  • 1 tablespoon coconut oil

  • 1 small onion, diced

  • 2 cloves of garlic, minced

  • 1 tablespoon grated ginger

  • 1 red bell pepper, sliced

  • 1 cup broccoli florets

  • 1 cup sliced mushrooms

  • 1 can (14 ounces) coconut milk (full fat)

  • 2 tablespoons curry powder

  • 1 teaspoon turmeric

  • 1/2 teaspoon cumin

  • Salt and pepper to taste

  • Fresh cilantro for garnish

For the Cauliflower Rice:

  • 1 medium-sized cauliflower head

  • 1 tablespoon olive oil

  • Salt and pepper to taste


  1. Prepare the cauliflower rice by grating the cauliflower head using a food processor or grater until it resembles rice. Set aside.

  2. In a large skillet or wok, heat the coconut oil over medium heat. Add the diced onion, minced garlic, and grated ginger. Sauté for 2-3 minutes until fragrant.

  3. Add the cubed tofu to the skillet and cook for 5 minutes, stirring occasionally, until lightly browned.

  4. Add the sliced bell pepper, broccoli florets, and sliced mushrooms to the skillet. Cook for an additional 3-4 minutes until the vegetables are slightly tender.

  5. In a small bowl, whisk together the coconut milk, curry powder, turmeric, cumin, salt, and pepper. Pour the mixture into the skillet and stir to combine. Reduce the heat to low, cover the skillet, and let it simmer for 10-15 minutes, allowing the flavors to meld together.

  6. While the curry is simmering, prepare the cauliflower rice. Heat olive oil in a separate skillet over medium heat. Add the cauliflower rice and sauté for 5-7 minutes until it is tender but not mushy. Season with salt and pepper to taste.

  7. Serve the tofu curry over the cauliflower rice. Garnish with fresh cilantro and enjoy!


average rating is 3 out of 5, based on 150 votes, recipe ratings

98% would recommend

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