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Tofu Fried Rice

Deliciously Simple Tofu Fried Rice You’ll Love

This Tofu Fried Rice is a quick, nutritious meal that combines garlic, soy sauce, and colorful vegetables, perfect for vegans and anyone looking for a healthy dinner option.
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Prep Time 10 minutes
Cook Time 20 minutes
Cooling Time 5 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Rice
  • 1 cup Jasmine Rice Can substitute with any preferred rice or quinoa.
For the Tofu
  • 14 ounces Firm Tofu Soft or silken tofu can be used but will change texture.
For Cooking
  • 2 tablespoons Vegetable Oil Olive oil can be a healthier option.
  • 2 cloves Garlic Can swap for garlic powder.
  • 1 tablespoon Sesame Oil Peanut oil can be used for a different flavor.
For the Vegetables
  • 2 cups Mixed Vegetables Can be fresh or frozen, typically includes carrots, bell peppers, and peas.
  • 2 stalks Green Onions Can substitute with chives or shallots.
For Seasoning
  • 2 tablespoons Soy Sauce Can substitute with tamari or coconut aminos.
  • to taste Salt
  • to taste Pepper
For Garnish
  • 1 tablespoon Sesame Seeds Optional for garnish.

Equipment

  • skillet
  • Wok
  • measuring cups
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions for Tofu Fried Rice
  1. Cook the Jasmine Rice according to package instructions, rinse and boil for about 15 minutes until tender. Fluff with a fork and let cool.
  2. While the rice cooks, dice the firm tofu into bite-sized cubes and pat dry to remove excess moisture.
  3. Heat 1 tablespoon of vegetable oil in a large skillet over medium-high heat. Add the diced tofu and cook until golden brown and crispy, about 5-7 minutes. Remove and set aside.
  4. In the same skillet, add another tablespoon of vegetable oil, then add minced garlic and sauté for about 30 seconds. Add mixed vegetables and stir-fry for 3-4 minutes.
  5. Return the tofu to the skillet, add the cooled jasmine rice, soy sauce, and sesame oil. Stir-fry for 2-3 minutes until heated through.
  6. Add chopped green onions and season with salt and pepper to taste. Stir and allow to heat through for another minute.
  7. Transfer to serving bowls and garnish with sesame seeds if desired. Serve warm.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 20gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gSodium: 800mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 50IUVitamin C: 80mgCalcium: 20mgIron: 15mg

Notes

Use day-old rice for the best texture. Pat tofu dry before sautéing for a crispy exterior. Adjust seasonings to taste and be creative with vegetables.

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