Tofu Fried Rice

Tofu Fried Rice

Tofu Fried rice made using leftover brown rice, is so flavorful, easy and quick to prepare, made with scrambled tofu and lots of fresh vegetables. It is hearty with golden yellow color from antioxidant turmeric.

Tofu Fried Rice Recipe

Tofu Fried Rice is a delicious, healthy and colorful Tofu Fried Rice recipe, is similar to my Pineapple Fried Rice and Spring Fried Rice recipes. They are perfect for those quick and easy weeknight dinners.

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

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

Tofu Fried Rice

For this plant-based fried rice, I used broccoli, bell pepper, carrot, and 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. 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 1/2 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!

Ingredients:

  • ½ block or about 8 oz extra firm tofu, mash
  • 1 tablespoon nutritional yeast flakes
  • 3 tablespoons Bragg’s liquid aminos or soy sauce to taste divided
  • 2 cups broccoli florets
  • ½ carrot, peeled and diced
  • 2 tablespoons coconut oil
  • 1 cup onion diced or 4 spring onion sliced
  • 1 teaspoon garlic minced
  • 1 teaspoon fresh ginger grated
  • ¼ teaspoon turmeric
  • 1/3 cup red bell pepper, diced
  • 1/3 cup orange bell pepper, diced
  • 1/3 cup yellow bell pepper, diced
  • 1/3 cup green peas
  • ¼ teaspoon marjoram
  • ½ teaspoon toasted sesame oil
  • 2 cups cooked brown rice

Directions:

Place mashed tofu in a bowl, add nutritional yeast flakes and 1 tablespoon Bragg’s liquid aminos, mix well and set aside to marinate. Bring water to boil in a medium pot on medium high heat. Add broccoli and carrots and cook for 2 minutes. Drain and set aside. In a large wok or skillet heat oil on medium high heat, add onion, garlic and ginger. Cook until onion is soft. stir in turmeric and bell peppers and cook 30 seconds stirring to avoid burning. 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 tablespoons liquid aminos and add to fried rice combining well. Served garnished with chopped spring onions.

friedrice2

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Michelle Blackwood

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

Please Leave a Comment and a Rating

14 Comments
  1. Jenny
    September 1, 2018

    Lots of flavor in this relcipe!

  2. Deanna
    October 14, 2015

    Delish. I didn’t have all the peppers, but otherwise made it according to the recipe. It kept really well in the fridge, too — no sogginess or anything, no pooled liquid on the bottom. Your ratios are spot on. So good. Thank you!

    • Michelle Blackwood
      October 15, 2015

      I’m so happy you enjoyed my fried rice recipe and a soggy friend rice is not nice!

  3. Elena
    July 28, 2015

    Looks delicious! I like the addition of nutritional yeast.

  4. Christie
    July 28, 2015

    Love all the vegetables. We try to eat vegetarian at least once a week.

  5. spabettie
    July 27, 2015

    we love fried rice – your version sounds very good!

    • Michelle Blackwood
      July 28, 2015

      Thanks Spabetty :)

  6. Liz @ I Heart Vegetables
    March 28, 2015

    Yum! I love fried rice, but vegan fried rice is even more up my alley :)

  7. Wendi Spraker
    March 28, 2015

    That looks so wonderful and I am SO hungry sitting here at my computer! I am not normally a tofu eater – but you have me thinking this looks delicious – I believe I will try some tonight per your recipe! Thanks for sharing!

  8. Administrator Account
    March 19, 2012

    Thanks Sumee, I’m glad you like them!

  9. Sumee
    March 16, 2012

    Umm.. looks delicious.. Love all the veggie colors in it. Thnx for linking up

  10. Nikki
    September 9, 2011

    I lovve fried rice, now I can make my own. Thanks

  11. Amy
    September 9, 2011

    LOVE IT!!!

  12. Nikki
    September 9, 2011

    I lovve fried rice, now I can make my own. Thanks