Coconut Cauliflower Rice Bowl
This vegan coconut cauliflower rice buddha bowl with baked tofu, steamed broccoli, carrots, greens and an addictive peanut sauce.
- Lower-carb. If you’re looking for a low-carb but filling plant-based this works well since it uses cauliflower rice instead of a grain.
- Protein-rich. Thanks to the tofu and veggies, this bowl is a good source of plant-based protein.
- Vegan, oil-free and gluten-free. Great if you have allergies or dietary restrictions. Make sure you use coconut aminos or tamari instead of soy sauce to make it gluten-free.
- cauliflower – learn how to rice cauliflower here, you can use a food processor or grater to make it, or use store-bought prepared cauliflower rice
- greens – the greens add an extra bit of nutrition and volume, try spinach, chopped kale, romaine lettuce, field greens or any other leafy green of choice
- tofu – choose firm or extra-firm tofu, no need to press it, however, you can if you prefer for improved results
- coconut milk – you’ll need light coconut milk to make the sauce and the cauliflower rice
Step by Step Instructions
Step 1. Cube a block of tofu, place in a bowl and toss with the garlic powder, pepper and soy sauce. Bake at 400 degrees for 35-40 minutes, flipping once half-way through, until browned and crispy.
Step 2. Add the riced cauliflower to a pan and stir in the coconut milk, coconut and garlic powder to a pan and cook until the cauliflower is tender. Stir in cilantro.
You can find full instructions for how to make cauliflower rice here.
Step 3. Prepare the dressing by blending with an immersion blender, single-serve blender cup or regular blender.
Quick Tip: If you don’t have a blender, omit the garlic cloves, add 1 tsp garlic power and whisk together in a bowl or container until smooth and creamy.
Step 4. Steam the broccoli, grate the carrot, assemble everything in bowls, top with peanut sauce and sesame seeds and enjoy!
Tips and FAQs
- Tofu can be substituted with chickpeas or tempeh. Try this marinated tempeh – yum!
- Cauliflower rice can be substituted with brown rice or quinoa. Cook the rice in equal parts light coconut milk and water then stir in the cilantro once cooked. Omit the shredded coconut.
Can I make these in advance?
Sure! These bowls can be made up to 2 days in advance but I’d recommend keeping the greens and peanut sauce separate until you’re ready to serve.
Alternatively, prep the sauce, cauliflower and tofu in advance and store separately then make the carrot and broccoli fresh for quick assembly.
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For the Baked Tofu
- 1 300 g package of firm or extra-firm tofu
- 1–2 tbsp soy sauce or gluten-free tamari
- 1 tsp garlic powder
- 1/2 tsp black pepper
- 1 tbsp arrowroot powder or cornstarch, optional, for crispier tofu
For the Coconut Cauliflower Rice
- 1 small head of cauliflower, riced (approx. 800 g or 6 heaping cups chopped cauliflower)
- 1 cup (250 mL) light coconut milk
- 1/2 cup (35 g) unsweetened shredded coconut
- 2 tsp garlic powder
- 1/2 – 1 tsp sea salt, to taste
- 1/2 cup chopped cilantro (optional)
For the Peanut Sauce
- 1/2 cup light coconut milk (the rest of the can from the cauliflower rice)
- 5 tbsp (75 g) natural peanut or almond butter
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- 3 cloves garlic
- 1 tbsp sweet chili sauce
- 2 tsp rice wine vinegar
- pinch of sea salt
- 4 cups chopped and steamed broccoli (1 cup per bowl)
- 1 cup grated carrot (1/4 cup per bowl)
- 4 handfuls greens of choice such as chopped romaine or spinach
- 4 tbsp sesame seeds (1 tbsp per bowl)
- Preheat over to 400 degrees F.
- To make baked tofu, cube a block of firm or extra-firm tofu and place in a bowl. Add the soy sauce, garlic powder, black pepper and optional arrowroot or cornstart and toss to coat. Place the coated tofu cubes on a non-stick, silicone baking mat-lined or parchment paper-lined baking sheet and bake for 25-35 minutes, flipping once half-way through, until browned and crispy.
- To make the cauliflower rice, add the riced cauliflower to a pan and stir in the coconut milk, garlic powder and shredded coconut. Cook over medium to high heat for 5-10 minutes until tender and fragrant. Stir in the chopped cilantro.
- To make the steamed broccoli, bring water in a steamer to boil then add the broccoli, cover and cook for 5-6 minutes until tender. If you don’t have a steamer, bring 1/2 an inch of water to a boil in a skillet then add the broccoli, cover and cook for 5-6 minutes. Be careful not to overcook. It should be bright green and tender with a bit of crunch when it’s done. If left too long, it will turn a dull, muted green and be soggy.
- To make the peanut sauce, add all the ingredients to a container and use an immersion blender to combine, or add everything to a blender or food processor and mix until smooth. If you don’t have a blender, omit the garlic cloves, add 1 tsp of garlic powder and whisk the sauce ingredients together in a container until smooth and creamy.
- Grate the carrot and prepare some greens of choice such as baby spinach, field greens or chopped romaine lettuce or kale.
- To assemble the bowls, add a couple of scoops of cauliflower rice to 4 bowls or containers then divide the steamed broccoli, grated carrot, baked tofu, greens and peanut sauce between each. Sprinkle with sesame seeds and serve right away.
This is a rough recipe. There may be extra cauliflower rice. Use it in other recipes, enjoy as a side dish, to replace rice in any dish, or to make more bowls over a couple of days.
The sauce recipe makes enough for 4 bowls.
Find full instructions for how to make cauliflower rice here.
The broccoli, sesame seeds, carrots, and greens are suggested amounts. Feel free to adjust to suit your preferences and nutritional needs.
Tempeh or chickpeas make a suitable substitute for tofu. Try this marinated tempeh or replace the tofu with about 1/2 cup of chickpeas per bowl.
The bowls can be prepared up to 2 days in advance with the dressing and greens stored separately. Reheat the bowls when ready to serve, if desired, then add the sauce and greens.
- Serving Size: 1 bowl
- Calories: 431
- Fat: 27 g
- Carbohydrates: 37 g
- Fiber: 12 g
- Protein: 20 g
Keywords: cauliflower rice bowl, coconut cauliflower rice
UPDATE NOTE: This recipe was originally published on July 20, 2017 . It was updated with new photos and text on May 22, 2020.