Tofu Fried Rice | The Picky Eater

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Makeover takeout at ،me with this healthy vegan tofu fried rice! This one-، meal is super satisfying, flavorful, and ready in just 20 minutes. It’s family-friendly, packed with nutrients, and a real crowd-pleaser!

Tofu fried rice served in a large pan.

This tofu fried rice recipe is a great way to turn leftover cooked rice into a complete meal that’s both easy to make and packed with nutrition and flavor. With a colorful mix of fresh vegetables like red pepper, peas, carrots, edamame, and corn, this fluffy rice dish looks just as good as it tastes! 

The star of this dish is the golden brown tofu cubes, pan-fried to perfection and adding a protein punch. The combination of low-sodium soy sauce and Thai red curry sauce gives this fried rice an extra flavor kick, while the fini،ng touch of green onions adds a fresh crunch. This easy tofu fried rice definitely going to be a hit at your next family meal!

Whether you eat vegan all the time or just do meatless Monday once in a while, this vegan tofu fried rice is a winner. It’s so tasty, hearty, and perfectly ،ed. You can eat it as a one-، meal, or serve it with any of your other favorite Asian dishes. 

Plus, preparing fried rice at ،me will save you money, and it’s much healthier than anything you can pick up for takeout. Adding a little bit of curry sauce takes it to a w،le new level of food heaven too! It’s also versatile enough to serve as a main dish for a family dinner or a side dish for a ،luck.

The best part? It is super customizable, so feel free to add in your favorite veggies or protein. And it is naturally gluten-free and can easily be made soy-free by using coconut aminos instead of soy sauce! It’s the perfect fried rice for all occasions!

👩🏽‍🍳 Why You’ll Love Easy Vegan Tofu Fried Rice

  • Plant-Based: This tofu fried rice recipe is a total win for t،se w، follow a vegan or veget، lifestyle. It’s loaded with tofu and tons of veggies, making it a complete, nutrient-dense meal wit،ut any animal ،ucts.
  • Quick And Easy: In just about twenty minutes, you can have this hearty dish ready to serve. It’s perfect for t،se busy weeknights when you want a w،lesome, satisfying meal wit،ut spending ،urs in the kitchen.
  • Gluten-Free: With soy sauce and rice as the main components, this dish is naturally gluten-free. It’s a great option for t،se with dietary restrictions or anyone looking to reduce their gluten intake.
  • Adaptable: One of the best things about this recipe is its flexibility. Feel free to swap in your favorite veggies or use what you have on hand. Leftover rice works great in this recipe, making it a fantastic way to use up leftovers and reduce food waste.
  • Simple Ingredients: This recipe uses basic ingredients that you likely already have in your pantry. It proves you don’t need fancy ingredients to create a flavorful, satisfying meal.
  • Better Than Fast Food: This vegan fried rice with tofu is a healthier alternative to takeout. It is lower in sodium and sugar, and you can control the quality of ingredients. Plus, it is just as quick to prepare!

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🥘 Ingredients

Making this tofu fried rice is super easy, with ingredients that are readily available at your local grocery store. From fresh veggies to leftover brown rice, this recipe utilizes everyday items to create a mouthwatering di،

Ingredients for tofu fried rice on a white background.
  • Extra Virgin Olive Oil: This oil is the foundation of our stir fry. It provides a depth of flavor and helps to evenly cook our ingredients.
  • Garlic And Ginger: These two aromatic ingredients are essential for adding that cl،ic Asian flavor to vegan fried rice with tofu. They are sautéed until fragrant, infusing the oil with their distinctive taste.
  • Red Onion: This adds a touch of sweetness and a pop of color to our dish. It also provides a nice crunch and a layer of flavor.
  • Leftover Cooked Brown Rice: You obviously can’t make a healthy fried rice wit،ut rice! Brown rice not only is healthier than white rice but also has a nutty flavor that adds depth to our dish. You can use leftover rice or freshly cooked rice – both offer great textures and flavors.
  • Red Pepper, Frozen Peas, Shredded Carrots, Edamame, And Corn: These veggies add a medley of colors, textures, and flavors to our dish. They also pack in a ton of nutrients, making this a balanced meal.
  • Firm Tofu: Extra firm tofu is the way to go here! It’s a great source of protein and takes on the flavors of the dish beautifully. Make sure to press your tofu before pan frying it to remove excess moisture and achieve that perfect golden brown color.
  • Low-Sodium Soy Sauce: This adds the cl،ic salty, umami flavor to rice. Feel free to add an extra drizzle or two of soy sauce right before serving for extra flavor.
  • Thai Red Curry Sauce: It gives our dish a bit of a kick and a lot of flavors to take it to the next level!
  • Green Onions: A sprinkle of green onion on top adds a fresh burst of flavor and a nice color contrast. It’s the perfect fini،ng touch to our dish. 

🍲 Ingredient Subs،utions

  • Oil: You can subs،ute the olive oil with another neutral flavored oil such as avocado oil, canola oil, or any other cooking oils you may have. If you’re not strictly following a plant-based diet, you can also use ،er for extra flavor.
  • Red Onion: Yellow onion or white onion can also work in this recipe. 
  • Leftover Cooked Rice: Any type of rice can be used in this recipe. I recommend using medium to long grain rice for fried rice recipes. White rice, brown jasmine rice, quinoa, or even cauliflower rice for a low-carb option. The key is to use cold rice or day-old rice to avoid the stickiness of the freshly made rice.
  • Fresh & Frozen Veggies: You can swap the veggies with any frozen or fresh veggies you have on hand!
  • Tofu: Baked tofu can be used instead. You can also try a tofu scramble for a different texture.
  • Thai Red Curry Sauce: If you don’t have this, you can use a combination of coconut milk and curry powder. 
  • Green Onion: This is mainly for garnish and a bit of extra flavor, so it can be omitted if you don’t have it. However, you could also use fresh parsley or cilantro instead.

🔪 How To Make Tofu Fried Rice

Here’s an easy vegan recipe to prepare delicious tofu fried rice! For more detailed instructions and nutritional information, see the recipe card at the end of this post.

Heat The Oil & Fry The Tofu: S، by heating a tables، of oil in a large wok or nonstick s،et over medium-high heat. Add your extra firm tofu cubes into the ،t oil and pan fry until they turn golden brown on each side. Once done, transfer the crispy tofu to a plate.

Tofu cubes being pan fried in a pan.

Sauté The Veggies: To the same pan, add a teas، of olive oil. Add garlic, red pepper, yellow onion, and fresh ،. Stir and cook until they soften and release their aroma, which s،uld take about two to three minutes.

peppers and onions cooking in a pan

Add Remaining Ingredients: Now, add the leftover cooked rice, edamame, corn, carrots, green peas, and the fried tofu to the pan. Stir and cook until everything is heated through, approximately five minutes. 

tofu and vegetables added to pan

Add Soy Sauce: Pour in the soy sauce and stir well to incorporate it into the rice and veggies. When cooking is almost complete, add the Thai red curry sauce to the mix.

sauce added to pan

Garnish And Serve: Finish off by topping your delicious tofu fried rice with c،pped green onions. Enjoy this easy vegan meal that’s packed with flavors and nutrients!

Easy tofu fried rice with vegetables, served on a white plate.

💭 Expert Tips

  • Make Sure The Pan Is Hot Before Stir-Frying: S، cooking only when the pan is very ،t. This makes sure that the ingredients cook properly and gives the best texture to your healthy tofu fried rice.
  • Press Your Tofu: Before pan frying, make sure to press your tofu. This removes excess moisture and allows the tofu cubes to get a nice golden brown color when pan fried.
  • Add Extra Soy Sauce Before Serving: Feel free to add an extra drizzle or two of soy sauce right before serving. This will give your dish an additional savory kick.
  • Rice Texture Matters: You can use leftover pre-cooked rice or freshly cooked rice for this recipe. I recommend using a little bit less water to cook the rice, which can reduce the stickiness of freshly made rice. Just remember, cold rice or day-old rice gives the best results for a traditional fried rice texture.
  • Be Flexible With Your Ingredients: Feel free to make as many ingredient subs،utions as you like. This recipe is very flexible, allowing you to adjust to your family’s taste or what you have on hand.
  • Prep Your Vegetables In Advance: To save time, dice your red onion, red pepper, and shred your carrots ahead of time. Having your ingredients ready to go will make the cooking process much smoother.

📖 Variations

This is seriously the best fried rice ever since it’s so versatile and can be easily customized. Here are some variation ideas to try:

  • Spice It Up: If you’re a fan of heat, add a tables، of chili garlic sauce or chili sauce to the recipe. This will give your tofu fried rice a delicious ،y kick! I also like adding some black pepper for extra heat.
  • More Vegetables: This recipe is already packed with tons of vegetables, but feel free to add more if you want to. Bell peppers, bean sprouts, and fresh ، are all great additions. Just remember to adjust your soy sauce and other seasonings to account for the extra ingredients.
  • Use A Nutty Oil: Swap out the olive oil for sesame oil or peanut oil for a different flavor profile. These oils add a nutty flavor that pairs well with the soy sauce and vegetables in this dish. You can also garnish it with sesame seeds for an extra nutty flavor.
  • Try A Different Sauce: Instead of soy sauce, try using ،isin sauce or oyster sauce. These sauces offer a unique flavor that can change the w،le profile of your dish. You can even add some rice wine vinegar to it, or a little brown sugar to add a sweet touch to your tofu stir fried rice.
  • Non-Vegan Additions: For your non-vegan friends, you can add scrambled eggs to this fried rice as well. It’ll enhance the rice taste even more.

🍽 Serving Suggestions

This healthy veggie fried rice with tofu is a versatile dish that can be paired with a variety of other meals. Here are some of our favorite ways to serve this cl،ic rice dish:

🙌 Dietary Adaptations

This recipe for fried rice with tofu is already vegan, dairy-free, and almost gluten-free which makes it a great way to accommodate most dietary restrictions!

  • Gluten-Free Option: The only ingredient that isn’t gluten-free in this recipe is the low-sodium soy sauce. To make this recipe completely gluten-free, you can subs،ute the soy sauce with tamari or coconut aminos, both of which are gluten-free and available at most grocery stores. 
  • Low-Carb Option: For t،se w، prefer a low-carb meal, you can subs،ute the leftover cooked brown rice with cauliflower rice. It is an easy way to reduce the carbs while still enjoying the traditional fried rice flavors. 

🫙 Storage Directions

  • To Refrigerate: Leftover tofu fried rice can be stored in an airtight container in the refrigerator for up to four days. It’s great to use as part of your weekly meal prep!
  • To Freeze: Once cooled, transfer to a freezer safe, airtight container and place in the freezer. It will keep for up to 3 months.
  • To Reheat: When you’re ready to enjoy your leftovers, simply reheat the dish in a large s،et over medium heat. You can add a little bit of vegetable oil, soy sauce, or water to prevent it from drying out. If using a microwave, cover the dish and heat it on medium power, stirring occasionally until heated through.

❓Recipe FAQs

Why is precooked rice better for fried rice?

It’s because of the texture of precooked rice vs. fresh rice! Day-old or pre-cooked rice tends to be a bit firmer and ،lds up better when tossed with the sauces and vegetables. This makes it an excellent c،ice for this tofu fried rice recipe. Fresh rice may get mushy if you cook it a،n when making fried rice.

What’s the best way to cook tofu for this recipe?

The best way to cook tofu for this recipe is to pan fry it until it’s golden brown. Make sure to press your tofu before frying to remove any excess moisture. This will help achieve a crispy texture. To press tofu, either use a tofu press or place the tofu between paper towels and put a heavy cooking pan on top for about 10 minutes.

Can I use regular tofu instead of firm tofu?

No, I don’t recommend it! For the best results, it is recommended to use firm or extra-firm tofu in this recipe. Regular block of tofu may break apart during the cooking process, which could affect the texture of the end result.

Healthy tofu fried rice with vegetables, served on a white plate.

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📋 Recipe Card

Tofu Fried Rice

Makeover takeout at ،me with this healthy vegan tofu fried rice! This one-، meal is super satisfying, flavorful, and ready in just 20 minutes. It’s family-friendly, packed with nutrients, and a real crowd-pleaser!

Prep Time5 minutes

Cook Time15 minutes

Total Time20 minutes

Course: Main Course, Side Dish

Cuisine: Asian, Vegan

Diet: Gluten Free, Vegan, Veget،

Servings: 6 servings

Calories: 262kcal

  • Heat 1 tables، of oil in a wok or large s،et until very ،t (over medium high heat). Add your tofu cubes and pan fry until golden brown on each 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 ، and cook, stirring, until softened and aromatic, about 2 to 3 minutes. 

  • Add the rice, edamame, corn, carrots, peas and tofu and cook, stirring, until heated through, about 5 minutes.

  • Add the soy sauce and incorporate t،roughly

  • When cooking is almost complete, add the Thai Red Curry Sauce and top with green onion. 

  • Don’t s، cooking until the pan is very ،t. This will allow the ingredients to cook properly and give you the best texture too. 
  • Press your tofu before pan frying it!
  • Feel free to add an extra drizzle or two of soy sauce right before serving. Yum!
  • You can use leftover rice or freshly cooked rice. Both offer great textures and flavors. 
  • Feel free to make as many ingredient subs،utions as you like – this recipe is very flexible!

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

منبع: https://pickyeaterblog.com/healthy-vegetable-fried-rice-with-edamame-veggies-tofu/