Tofu Protein Fried Rice
This tofu protein fried rice is exactly the kind of recipe you want on a busy weeknight: simple, quick to make and so satisfying! This fully plant-based version combines tofu, edamame and vegetables for a complete meal, rich in plant-based protein and fibre. It's also a great make-ahead recipe: it keeps well and reheats easily, making it perfect for meal prep and weekday lunches.
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The ingredients
4 servings
- 1 tbsp toasted sesame oil
- 2 green onions, finely chopped
- 1 tsp minced garlic
- 1 cup broccoli, finely chopped
- 1 cup green beans, frozen
- 3/4 cup carrots, chopped
- 3/4 cup green peas, frozen
- 1/2 cup shelled edamame, frozen
- 1 454 g block extra-firm tofu, roughly crumbled by hand
- 1 1/2 cups brown rice, cooked
- 1/4 cup reduced-sodium soy sauce or reduced-sodium tamari
- 2 tbsp rice vinegar
- 1 tsp miso paste
- 1 tbsp dried parsley
- 1/4 tsp ground ginger
- Pepper to taste
The method
- In a large deep skillet, heat the sesame oil over medium-high heat. Add the garlic and green onions and sauté for about 1 minute.
- Add the broccoli, green beans, carrots, green peas and edamame. Mix well and cook for 5 minutes, until the vegetables start to soften while staying slightly crisp.
- Add the tofu, cooked brown rice, soy sauce, rice vinegar, miso paste, parsley, ginger and pepper to taste. Mix well and cook for about 5 to 10 minutes.
Tips and variations
For a low FODMAP version, omit the garlic and use only the green tops of the green onions.
Storage tips
Keeps in the fridge for up to 4 days.
Nutrition facts
Per serving, for reference only.
- 410Calories
- 16 gFat
- 39 gCarbs
- 7 gFibre
- 31 gProtein
Soy protein contains all the essential amino acids, making it an excellent source of complete plant-based protein.
