Satay Tofu Bowl with Coconut Cauliflower Rice Recipe


If you haven’t tried cauliflower rice yet, this recipe is going to change your life! Perhaps it’s not for everyone but I can’t get enough of the stuff. When I’m not using coconut cream I usually fry it up with some coconut oil or ghee – it’s OK to add fat to it because the cauliflower contains so much fewer calories than rice. I’ve used coconut cream in this recipe but if you are counting calories just switch that to coconut milk for a lighter version.

Making cauliflower rice requires a food processor but if you don’t have one you can swap the cauliflower for regular rice which will still be delicious with the coconut cream.

To learn about the health benefits of superfoods like cauliflower and tofu, check out my Superfoods Bible.

Holistic cooking tip – for a short cut you can use a bought sachet of satay sauce instead of making this yourself, it just won’t be as good for you because it doesn’t contain the nutrition you’d get from peanut butter which is typically not highly processed.


1/2 a large cauliflower

1 carrot

Half a red capsicum

2 handfuls of green beans

1 garlic clove

2 tablespoons of sesame oil

1 tablespoon of sesame seeds

1/2 can of organic coconut cream (or milk)

300g of firm tofu

1/4 cup of brown rice flour (or flour of your choice)

For Satay The Sauce

1/2 teaspoon of honey

1 teaspoon of curry powder

2 tablespoons of peanut butter

1 tablespoon of soy sauce

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  1. On medium heat toast the sesame seeds in a dry pan, tossing occasionally for about 5 minutes until just golden.
  2. Chop the cauliflower into chunks and blitz in a food processor.
  3. Pour into a large frying pan with the coconut cream and cook on a medium-low heat for 15 – 20 minutes. When the cauliflower is cooked the moister from the cream should have all evaporated so once the cauliflower starts to stick to the pan you can take it off the heat. You will need to keep stirring the cauliflower frequently so it does not burn.
  4. While the cauliflower rice is cooking heat half the oil in another large pan. Rinse the tofu and chop it into long strips. Roll the tofu strips in the flower and add to the pan.
  5. Fry the tofu for about 7 minutes on each side or until starting to turn brown and crispy but being cautious not to burn it.
  6. While the tofu is frying you can fry the beans with the remaining oil in another pan and add the garlic to that (chopped finely). Season this with a little salt and pepper.
  7. To make the satay sauce simply mix the ingredients together in a small bowl. When the tofu is cooked turn the heat right down to the lowest setting and cook again for another 2 minutes on each side after pouring the satay sauce on top.
  8. Chop the carrot and capsicum into thin strips.
  9. Plate up by serving up the cauliflower first then arranging the other ingredients around the side with a sprinkle of sesame seeds on top.

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