Tofu Fried Rice (Healthy, Vegan) –

tofu fried rice 12 – Health, Kids

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Vegan Tofu Fried Rice is super satisfying, wholesome and flavorful. It’s packed with nutrients, and it is a one particular-pot meal that can be thrown with each other in about 20 minutes! Family-friendly and kid-authorized!

Whether you consume vegan all the time or just do meatless Monday after in a when, this vegan tofu fried rice is a winner. It’s so tasty, hearty, and completely spiced. You can consume it as a one particular pot meal, or serve it with any of your other favourite Asian dishes. 

Plus, preparing fried rice at dwelling will save you income, and it is substantially healthier than something you can choose up for take out. Adding a tiny bit of curry sauce requires it to a entire new level of meals heaven also!

Latest Recipe Video!

Why You’ll Love This Tofu Fried Rice

This vegetable fried rice is…

  • Flavorful
  • Mildly spiced
  • Super satisfying
  • Healthy
  • Hearty
  • Packed with Veggies and Tofu!

Tools and Equipment You’ll Need

How to Make Vegan Fried Rice

Recipe Ingredients and Notes

tofu fried rice ingredients
  • Rice: You certainly can not make a wholesome fried rice with no rice! Choose brown rice for this recipe, it adds a good texture and nutty flavor, along with becoming substantially healthier for you!
  • Tofu: Extra firm tofu is the way to go right here! I advocate pressing your tofu just before cutting it into cubes.
  • Veggies: The possibilities are endless — you can add any veggies you want to this vegan fried rice! I chose peas, carrots, edamame, corn, and bell peppers.
  • Spices and Sauces: Soy sauce and curry sauce have been my go-tos – to give this brown fried rice tons of flavor with no a lot of work!

Step by Step Instructions

Step 1: Heat 1 tablespoon of oil in a wok or huge skillet till incredibly hot (more than medium higher heat). Add your tofu cubes and pan fry till golden brown on every side. Remove the tofu from the pan and transfer to a plate. Add 1 tsp olive oil to the pan and add the garlic, red pepper, onion, and ginger and cook, stirring, till softened and aromatic, about 2 to 3 minutes. 

peppers and onions cooking in a pan

Step 2: Add the rice, edamame, corn, carrots, peas, and tofu and cook, stirring, till heated by means of, about 5 minutes. 

tofu and vegetables added to pan

Step 3: Add the soy sauce and incorporate it completely. 

tofu added to pan

Step 4: When cooking is just about full, add the Thai Red Curry Sauce and warm by means of.

sauce added to pan

Step 5: Serve the brown fried rice warm, topped with sliced green onions.

vegan tofu fried rice with vegetables, served on a white plate

What Makes This Fried Rice Healthy?

  • Nutrient-Rich: This vegan fried rice is an superb supply for potassium, vitamin C, folate, iron, and more. 
  • Low Calorie: If you consume fried rice at a take out restaurant, you will locate it is LOADED with tons of calories and unhealthy fats. This wholesome fried rice recipe only has 240 calories per serving and is packed with excellent-for-you components. 
  • Whole Grains: Replacing the white rice with brown rice in this recipe offers you a wholesome dose of entire grains and fiber.

Will Kids Enjoy This Tofu Fried Rice?

One factor is for sure…kids Adore rice. They definitely can not resist it. You can essentially really feel good about your kiddo munching on this vegan fried rice with tofu also. Some youngsters could want to choose out the peas or perhaps even the carrots, but most of them are not afraid to clean their plates and ask for more. 

One of the largest keys to acquiring your youngsters to consume healthily is to add veggies to their favourite dishes then they will gradually turn into accustomed to the textures and flavors. 

vegan tofu fried rice with vegetables, served on a white plate

Recipe FAQs

Can I Swap The Rice for Quinoa?

Oh yes! Using quinoa is a fantastic substitute for rice. We really like employing brown rice due to the fact we definitely really like how good it tastes in this wholesome fried rice. However, quinoa would also taste fabulous and have a comparable texture. Just comply with the recipe as directed and swap the rice for quinoa. 

Is It Okay To Use Cauliflower Rice?

Absolutely! Cauliflower rice is super wholesome, and has the added advantage of becoming each low carb and low calorie. Cauliflower is a good way to get a enhance of vitamin C and folate as properly. It would work good in this dish!

Is precooked rice superior for fried rice?

Typically yes – day-old (or pre-cooked) rice operates seriously properly in this recipe considering the fact that the pre-cooked rice tends to be a bit firmer, and holds up superior when tossed with the sauces and vegetables.

How to Store and Keep

To Store: Let the vegetable fried rice cool absolutely. Then Transfer to an airtight container and location in the fridge. It will retain for 4 days in the fridge.

To Freeze: Once cooled, transfer to a freezer secure, airtight container and location in the freezer. It will retain for up to 3 months.

To Reheat: Thaw in the refrigerator overnight, or at space temperature for 1-2 hours. Add the rice to a hot skillet and stir to reheat. If the rice has absolutely dried out, add 1-2 tablespoons of water when cooking.

Top Tips For Making Fried Rice with Tofu

  • Don’t start out cooking till the pan is incredibly hot. This will let the components to cook appropriately and give you the greatest texture also. 
  • Press your tofu just before pan frying it!
  • Feel totally free to add an added drizzle or two of soy sauce appropriate just before serving. Yum!
  • You can use leftover rice or freshly cooked rice. Both present good textures and flavors. 
  • Feel totally free to make as numerous ingredient substitutions as you like – this recipe is incredibly versatile!
vegan tofu fried rice with vegetables, served on a white plate

Check Out These Other Vegan Recipes!

If you have attempted this Vegan Tofu Fried Rice or any other recipe on my weblog, then please price it and let me know how it turned out in the comments under! You can also Comply with ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more scrumptious, wholesome, household friendly meals!

Vegan Tofu Fried Rice

Vegan Tofu Fried Rice is super satisfying, wholesome and flavorful. It’s packed with nutrients, and it is a one particular-pot meal that can be thrown with each other in about 20 minutes! Family-friendly and kid-authorized!

Prep Time5 mins

Cook Time15 mins

Total Time20 mins

Course: Main Course, Side Dish

Cuisine: Asian, Vegan

Servings: 6 servings

Calories: 262kcal

  • Heat 1 tablespoon of oil in a wok or huge skillet till incredibly hot (more than medium higher heat). Add your tofu cubes and pan fry till golden brown on every side. Remove the tofu from the pan and transfer to a plate.

  • Add 1 tsp olive oil to the pan and add the garlic, red pepper, onion, and ginger and cook, stirring, till softened and aromatic, about 2 to 3 minutes. 

  • Add the rice, edamame, corn, carrots, peas and tofu and cook, stirring, till heated by means of, about 5 minutes.

  • Add the soy sauce and incorporate completely

  • When cooking is just about full, add the Thai Red Curry Sauce and best with green onion. 

Top Tips For Making Vegan Tofu Fried Rice
  • Don’t start out cooking till the pan is incredibly hot. This will let the components to cook appropriately and give you the greatest texture also. 
  • Press your tofu just before pan frying it!
  • Feel totally free to add an added drizzle or two of soy sauce appropriate just before serving. Yum!
  • You can use leftover rice or freshly cooked rice. Both present good textures and flavors. 
  • Feel totally free to make as numerous ingredient substitutions as you like – this recipe is incredibly versatile!

Calories: 262kcal | Carbohydrates: 41g | Protein: 9g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 260mg | Potassium: 344mg | Fiber: 5g | Sugar: 3g



Originally published in pickyeaterblog.com
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