Tofu Fried Rice
A vibrant and savory vegan fried rice dish featuring crispy oven-fried tofu, crunchy bean sprouts, and colorful vegetables, all stir-fried to perfection. Perfect for quick weeknight dinners or satisfying lunches, it offers bold flavors and a nutritious profile suitable for vegetarians and tofu lovers alike.
Ingredients
Instructions
- Saute minced garlic in water until fragrant and tender.
- Add diced green onion and cook until soft.
- Stir in diced celery and cook for 2 to 3 minutes.
- Mix in bean sprouts and diced red pepper, cook for 1 to 2 minutes.
- Add baked rice, diced oven-fried tofu, and olive oil; stir well to combine.
- Remove from heat and serve hot with soy sauce.
Tips & Substitutions
For added flavor, consider using vegetable broth instead of water when sautéing the garlic. If you're looking for a protein boost, you can substitute the tofu with tempeh or chickpeas. To enhance the dish, add a splash of soy sauce or sesame oil during cooking. Fresh ginger can also be a great addition for extra depth.
Serving Suggestions
This Tofu Fried Rice pairs beautifully with Egg Roll for a complete meal. Serve it with a side of steamed broccoli or a fresh cucumber salad to balance the flavors. Drizzle some soy sauce or sriracha on top for an extra kick. It's a perfect dish for meal prep, as it keeps well and is versatile for various occasions.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply use a skillet over medium heat, adding a splash of water to prevent sticking, or microwave in short intervals until heated through. This dish can also be enjoyed cold as a refreshing salad.
Nutrition & Diet Analysis (per serving)
Each serving of Tofu Fried Rice contains roughly 646 calories, with 18g protein, 114g carbohydrates, and 15g fat. It is an excellent source of vitamin C (347% of the Daily Value), vitamin A (46% of the Daily Value), and protein (36% of the Daily Value). Note that it is relatively high in sodium, at 1454mg per serving (63% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of baked rice?
Yes, you can definitely use brown rice instead of baked rice. Just note that it may require a longer cooking time and additional liquid. Ensure the rice is cooked and cooled before adding it to the stir-fry to achieve the best texture.
What can I substitute for bean sprouts?
If you don't have bean sprouts, you can substitute them with shredded cabbage or snap peas for a similar crunch. Alternatively, sautéed mushrooms can provide a different texture and flavor profile that complements the other ingredients well.
Is this dish suitable for meal prep?
Absolutely! Tofu Fried Rice is excellent for meal prep as it stores well in the fridge and reheats nicely. Make a larger batch and portion it out for quick lunches or dinners throughout the week. It's also a great way to use up leftover vegetables.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).