Runner recipes: Tofu and cauliflower rice


Maricela Villarreal

Once each component is added to the dish, it is ready to serve!

Maricela Villarreal, Photographer

Finding ways to select and eat healthy foods can seem difficult, but the goal can be made simple. Some say that healthy eating is expensive or that they do not know what to cook. This tasty tofu and cauliflower dish is healthy, delicious, vegetarian, and under $15. 


Yield: 1-2 servings 

Prep Time: 20 minutes 

Cook Time: 30-35 minutes 

Total Time: 50-55 minutes 



8 ounces of extra firm tofu; Franklin Farms works well 

3 cloves fresh garlic 

½ cup frozen cauliflower rice 

Gather all of the ingredients before getting started. (Maricela Villarreal)

½ a fresh green bell pepper

½ a fresh red bell pepper 

Himalayan Salt, to taste 

Black Pepper, to taste 

Olive Oil 

Optional: ½ teaspoon garlic salt 

Optional: ¼ of an avocado 



Start preparing the tofu by wrapping it with a couple of paper towels, and let the paper towels absorb the excess liquid. Continue changing the paper towels until most of the extra liquid has been absorbed. If the tofu is frozen, it is best to drain it overnight. 

Cut the tofu into cubes, and dice the red and green bell peppers into squares. Dice or mince the fresh garlic cloves. Remember to wash the vegetable before cutting them to help wash off contaminants.  

Set the tofu, mixed bell peppers, and garlic to the side in separate bowls.  

Dice the peppers and garlic, then set them aside. (Maricela Villarreal)

Place a medium-sized frying pan over medium to low heat. Add a ½ tablespoon of olive oil. Once the oil is warm, add the tofu. Sprinkle a pinch of Himalayan salt and black pepper over the tofu.   

Let the tofu cook until it turns golden brown on both sides, then add the diced garlic. Remove the food from heat, and set it on a plate once the garlic turns brown.  

Carefully wipe off the frying pan with a clean paper towel, then place it over medium heat. Add 1 tablespoon of olive oil. 

Once the oil is warm, add the diced bell peppers. Sprinkle a pinch of Himalayan salt and black pepper, as well as the optional ½ teaspoon of garlic salt, over the peppers. 

Cook the bell peppers until they are soft in texture, and serve on the plate. 

Safely wipe off frying pan with a clean paper towel one more time, then place it over medium high heat with ½ tablespoon of olive oil. 

Once the oil is warm, add the frozen cauliflower rice. Cook the rice until it is a light to medium brown, then remove it from heat and place it on the plate. 

Add an optional ¼ of the whole avocado and serve. 

This recipe will have the whole family eating healthy with an abundance of flavor! 

‘Runners are encouraged to send their recipes to The Runner at [email protected] for them to be featured.