This is a delicious and colorful recipe, one of my family’s favorite and certainly will be yours too.

This dish is free of MSG (monosodium glutamate), common in fried rice you would get at a Chinese restaurant.

MSG is known to cause sever allergic reactions, nausea, cancer, damage to unborn child, headaches (including migraines), fertility problems, seizures, speech problems, weight gain, and so much more.

In this recipe I use broccoli, bell pepper, and snow peas. You may substitute with your favorite vegetables. Some suggestions are green peas, carrots, and baby corn. This recipe is a delicious way to use up leftover rice that isn’t as good to eat on its own. Brown basmati rice is my favorite but you may use any long grain brown rice to ensure a fluffy texture.

Tofu is an excellent source of protein, containing 10 gm in ½ cup. Who said you have to eat meat to get protein??? It also contains calcium, fiber, and manganese. Broccoli is also a great source of protein – 3 gm in 1 cup - as well as calcium, and vitamins A and C.

Everyone will enjoy this delicious, vegan, healthy, and easy-to-prepare dish. Happy Eating!

2 cups firm tofu mashed (If you are using medium tofu, squeeze tofu between paper towels to remove water)

3 Tbsp bragg's liquid aminos or soy sauce to taste

2 Tb oil

1 cup onion diced or 4 stalks of spring onion sliced

1 tsp garlic minced

1 tsp fresh ginger grated

2 cups broccoli florets blanched

1/3 cup red bell pepper diced

1/3 cup orange bell pepper diced

1/3 cup yellow bell pepper diced
1/2 carrot diced1/3 cup peas
1/4 tsp marjoram
1 tsp toasted sesame oil
1/4 tsp turmeric
2 cups cooked brown rice

Chopped-up onions and peppers:


Prepping tofu:


Blanching broccoli:

Place mashed tofu in a bowl, add turmeric and 1 Tbs of Bragg's liquid aminos or soy sauce, mix well and set aside to marinate. Blanch broccoli,carrot and peas in boiling water for 2 minutes, drain then rinse with cold water and set aside. In a wok or skillet add oil and sauté onion on medium high heat until translucent then add ginger, garlic, bell peppers cooking for 30 seconds while stirring to avoid burning. Next add mashed tofu and continue stirring. Add broccoli florets, carrots, peas and marjoram. Stir in cooked rice until well mixed. Finally combine sesame oil, the remaining 2 Tbs Bragg’s liquid aminos add to fried rice combining well then serve.

Bon Vivant Moments #2 - Savory Items