Tofu and vegetable fried rice

Summary

Tofu and vegetable fried rice is a nutritious and savory delight that combines the goodness of protein-rich tofu with an array of colorful vegetables. This recipe not only tantalizes your taste buds but is also a powerhouse of essential nutrients. Dive into this simple yet wholesome dish and make your mealtime truly special!

Ingredients:

• Tofu: 8 ounces (227 grams)
• Cooked white rice: 2 cups (470 ml)
• Olive oil: 2 tablespoons (30 ml)
• Onions, chopped: 1 medium-sized (150 grams)
• Bell peppers (red and yellow), chopped: 1 cup (240 ml)
• Carrots, finely diced: 1/2 cup (120 ml)
• Green beans, chopped: 1/2 cup (120 ml)
• Garlic, minced: 2 cloves
• Soy sauce (low sodium): 2 tablespoons (30 ml)
• Green onions, finely sliced: 2 stalks
• Salt and pepper: to taste

Time: Preparation: 15 minutes | Cooking: 20 minutes

Serves 2

Nutritional Facts (per serving):

• Calories: 400 kcal
• Protein: 21 grams
• Carbohydrates: 50 grams
• Dietary Fiber: 5 grams
• Sugars: 5 grams
• Fat: 15 grams
• Cholesterol: 0 mg
• Sodium: 650 mg

Cooking Instructions:

1. Start by pressing the tofu for about 10 minutes to drain excess water. Once pressed, dice the tofu into 1-inch cubes.
2. In a large skillet or wok, heat the olive oil over medium-high heat.
3. Once the oil is shimmering, add the onions. Sauté them until they become translucent.
4. Introduce the garlic and sauté for another minute until fragrant.
5. Add the diced tofu to the skillet. Fry until it’s golden on all sides.
6. Incorporate the bell peppers, carrots, and green beans. Stir-fry for around 7 minutes or until the veggies are tender yet crisp.
7. Slide in the cooked rice and ensure it’s broken apart and mixed thoroughly.
8. Pour the soy sauce over the tofu and vegetable mixture. Stir well to combine all ingredients.
9. Season with salt and pepper according to preference.
10. Once everything is hot and well-mixed, turn off the heat.
11. Garnish your tofu and vegetable fried rice with sliced green onions before serving.

Tips:

1. Opt for firm or extra-firm tofu as it holds its shape better during cooking.
2. Feel free to add more veggies of your choice like broccoli or snap peas.
3. To make your tofu and vegetable fried rice even more flavorful, consider adding a dash of toasted sesame oil at the end.
4. Use day-old rice if possible, as it tends to be drier and results in a non-soggy fried rice.

Serving Suggestions:

• Serve your tofu and vegetable fried rice with a side of clear soup for a wholesome meal.
• A drizzle of chili oil or sriracha adds a spicy kick for those who like it hot.
• Pair with steamed dumplings or spring rolls for a complete Asian-inspired feast.
• Enjoy the fried rice with a side of pickled ginger or kimchi to enhance the overall flavor profile.

Dive into the vibrant world of tofu and vegetable fried rice, and indulge in a dish that’s not just delicious but also brimming with health benefits. Remember, the right mix of ingredients and love is the secret to perfecting this dish. So, what are you waiting for? Grab your skillet and treat yourself to a delectable serving of tofu and vegetable fried rice today!

Tofu and Vegetable Fried Rice

Tofu and vegetable fried rice is a nutritious and savory delight that combines the goodness of protein-rich tofu with an array of colorful vegetables. This recipe not only tantalizes your taste buds but is also a powerhouse of essential nutrients. Dive into this simple yet wholesome dish and make your mealtime truly special!

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Nutritions

Nutrition Facts

Tofu and Vegetable Fried Rice

Amount per Serving

Calories

400

% Daily Value*

Fat

 

15

g

23

%

Cholesterol

 

0

mg

0

%

Sodium

 

650

mg

28

%

Carbohydrates

 

50

g

17

%

Fiber

 

15

g

63

%

Protein

 

21

g

42

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Tofu: 8 ounces 227 grams
• Cooked white rice: 2 cups 470 ml
• Olive oil: 2 tablespoons 30 ml
• Onions chopped: 1 medium-sized (150 grams)
• Bell peppers red and yellow, chopped: 1 cup (240 ml)
• Carrots finely diced: 1/2 cup (120 ml)
• Green beans chopped: 1/2 cup (120 ml)
• Garlic minced: 2 cloves
• Soy sauce low sodium: 2 tablespoons (30 ml)
• Green onions finely sliced: 2 stalks
• Salt and pepper: to taste

Instructions

• Start by pressing the tofu for about 10 minutes to drain excess water. Once pressed, dice the tofu into 1-inch cubes.
• In a large skillet or wok, heat the olive oil over medium-high heat.
• Once the oil is shimmering, add the onions. Sauté them until they become translucent.
• Introduce the garlic and sauté for another minute until fragrant.
• Add the diced tofu to the skillet. Fry until it’s golden on all sides.
• Incorporate the bell peppers, carrots, and green beans. Stir-fry for around 7 minutes or until the veggies are tender yet crisp.
• Slide in the cooked rice and ensure it’s broken apart and mixed thoroughly.
• Pour the soy sauce over the tofu and vegetable mixture. Stir well to combine all ingredients.
• Season with salt and pepper according to preference.
• Once everything is hot and well-mixed, turn off the heat.
• Garnish your tofu and vegetable fried rice with sliced green onions before serving.
• ## Tips:
• Opt for firm or extra-firm tofu as it holds its shape better during cooking.
• Feel free to add more veggies of your choice like broccoli or snap peas.
• To make your tofu and vegetable fried rice even more flavorful, consider adding a dash of toasted sesame oil at the end.
• Use day-old rice if possible, as it tends to be drier and results in a non-soggy fried rice.
• ## Serving Suggestions:
• – Serve your tofu and vegetable fried rice with a side of clear soup for a wholesome meal.

Notes

Tips:
Opt for firm or extra-firm tofu as it holds its shape better during cooking.
Feel free to add more veggies of your choice like broccoli or snap peas.
To make your tofu and vegetable fried rice even more flavorful, consider adding a dash of toasted sesame oil at the end.
Use day-old rice if possible, as it tends to be drier and results in a non-soggy fried rice.

Serving Suggestions:

Serve your tofu and vegetable fried rice with a side of clear soup for a wholesome meal.
A drizzle of chili oil or sriracha adds a spicy kick for those who like it hot.
Pair with steamed dumplings or spring rolls for a complete Asian-inspired feast.
Enjoy the fried rice with a side of pickled ginger or kimchi to enhance the overall flavor profile.