Tofu and Cauliflower Couscous


December 15, 2015

A vegetarian and lower calorie meal that is packed with protein. You can utilize leftover cauliflower couscous for mashed cauliflower or as one of the ingredients to make mock fried rice.

  • Prep: 20 mins
  • Cook: 15 mins
  • Yields: 6 Servings


1 head cauliflower, cut into large chunks

1 (12 oz.) pack of firm tofu, strained and cubed

2 tbsp. of sesame or olive oil

¼ cup of low-sodium soy sauce

¼ bunch of scallion, chopped

2 cloves of garlic, minced

2 tbsp. of mirin (optional)

Salt and pepper to taste



1Rinse and trim cauliflower’s leaves and stem.

2In a food processor, pulse cauliflower until the cauliflower resembles couscous.

3In a large nonstick skillet, Sauté raw cauliflower with 1 tablespoon of sesame/olive oil over medium heat for one minute. Add a pinch of salt and mix well.

4Lower the heat, cover the skillet with a lid, and continue cooking for 5-10 minutes or until tender. Fluff the cooked cauliflower with fork or spatula and set aside.


1Coat a large nonstick skillet with one tablespoon of sesame or olive oil.

2Sauté garlic and tofu for one minute over medium heat.

3Sprinkle chopped scallions and pour soy sauce over the tofu mixture. Mix the mixture and cook for additional one minute.

4Season tofu mixture with salt and pepper to taste.

*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.

Schedule Your Free Phone Consultation with Dr. Jorge today!