Tofu Fried Rice

Tofu Fried Rice Recipe

This Tofu Fried Rice recipe is so easy to make & super delicious! All you need is tofu, rice, soy sauce, sesame oil and veggies! This recipe will satisfy your craving and hunger for fried rice.

With 21 g of protein per serving this tofu fried rice recipe packs a lot of nutrition as well.

Tofu Fried Rice Recipe

How To Make Tofu Fried Rice

This tofu fried rice recipe calls for 9 ingredients but there is a list of optional ingredients you can add to take this recipe to the next level!

  1. Start by cooking rice according to the directions on package. If cooking the same day place in freezer to cool on a plate while you prepare the rest of the ingredients. Otherwise, leftover rice works perfectly for this recipe. 
  2. Heat frying pan on medium-high with 1 tsp of sesame oil. 
  3. Press a block of extra firm tofu. Slice block of tofu in half after pressing. Save one half (can be frozen) and crumble the half you’ll use into hot frying pan. 
  4. While tofu is cooking diced onions into small cubes. Peel carrot and dice into same size cubes as onion. Mince garlic clove and set aside.
  5. Stir in 1 tbsp of soy sauce to tofu. Cook tofu until it’s dried out and becomes a crumbly texture and then take off the heat and set aside. 
  6. In the same pan the tofu was cooked add tsp olive oil and cook onions, carrots, and garlic on medium heat until onions translucent and carrot soften. 
  7. Add tofu, frozen peas, and rice and stir to combine.
  8. Add remaining soy sauce along with green onions and continue to cook. Season with salt and pepper.
  9. Serve with a bit of siracha.

Tip: This fried rice recipe is best made with leftover rice that’s already been refrigerated. You can still cook the rice on the same day it just works best if the rice is already cooled beforehand. You can “flash freeze” the rice in your freezer after you cook it if you’re cooking it the same day.

Optional Toppings for tofu fried rice:

  • Green Onions
  • Pineapples
  • Mushrooms
  • Corn
  • Snow peas
  • Sessame seeds
  • Crushed Peanuts
Vegan Tofu Fried Rice

Kitchen Equipment I used for recipe:

  • Aesthetically pleasing teal spoon set – a lot of people recently have been asking about my spoon set and I feel like a fraud because everyone thinks it’s some expensive set but it’s super inexpensive and they look amazing!
  • Super cheap but quality non-stick pan – A good non-stick pan will change your life and it doesn’t have to break the bank. I love this one because it’s made out of granite and is super durable!
Tofu Fried Rice

Tofu Fried Rice

John Rush
This Tofu Fried Rice recipe is simple to make & packs a lot of flavor into the bowl! All you need is tofu, rice, soy sauce, sesame oil and veggies! This recipe will satisfy your craving and hunger for fried rice.
With 21 g of protein per serving this tofu fried rice recipe packs a lot of nutrition as well.
5 from 6 votes
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course Dinner
Cuisine Vegan
Servings 2 people

Equipment

  • Pot
  • Wok
  • Spatula

Ingredients
  

  • ½ cup Rice jasmin
  • ½ block Extra Firm Tofu
  • cup Onion diced
  • cup Peas frozen
  • cup Carrots diced
  • 1 clove Garlic minced
  • 2 tbsp Soy Sauce
  • 1 stalk Green Onion
  • 1 tbsp Sesame Oil
  • 1 tbsp Sriracha optional

Instructions
 

  • Start by cooking rice according to the pckage. If cooking the same day place in freezer to cool on a plate while you prepare the rest of the ingredients. Otherwise, leftover rice works perfectly for this recipe. 
  • Heat frying pan on medium-high with 1tsp of sesame oil. 
  • Press a block of extra firm tofu. Slice block of tofu in half after pressing. Save one half (can be frozen) and crumble the half you’ll use into hot frying pan. 
  • While tofu is cooking diced onions into small cubes. Peel carrot and dice into same size cubes as onion. Mince garlic clove and set aside.
  • Stir in 1 tbsp of soy sauce to tofu. Cook tofu until it's dried out and becomes a crumbly texture and then take off the heat and set aside. 
  • In the same pan the tofu was cooked add tsp olive oil and cook onions, carrots, and garlic on medium heat until onions translucent and carrot soften. 
  • Add tofu, frozen peas, and rice and stir to combine.
  • Add remaining soy sauce along with green onions and continue to cook. Season with salt and pepper.
  • Serve with a bit of siracha.

Pups Notes

  • You may want to add more soy sauce in the end, just remember with soy sauce it has a strong taste so it’s always best to start small and and slowly add more till you get to the desired taste. 
Keyword fried rice, rice, tofu, tofu fried rice
Did you try this recipe?Tag us! @Rescuedogkitchen or use the hashtag #ForTheDogs!

If you try this recipe, please leave it a 5-star review in the comments section below! I’d love to hear from you! You can rate it, comment about it, send us pictures about it on Instagram @RescueDogKitchen.

Tofu Fried Rice Rescue Dog Kitchen Recipe

Nutrition Facts for Tofu Fried Rice

The nutrition information presented here is for all of the ingredients. I take all of the nutritional information from Cronometer a nutritional tracker website that provides you with a lot of great information, especially regarding micronutrients!

Nutrition Facts

2 servings per container

Serving Size1 g


  • Amount Per ServingCalories430
  • % Daily Value *
  • Total Fat 15g 24%
    • Saturated Fat 2g 10%
  • Sodium 916mg 39%
  • Potassium 478mg 14%
  • Total Carbohydrate 52g 18%
    • Dietary Fiber 3.1g 13%
    • Sugars 6g
  • Protein 21g 42%

  • Vitamin A 188%
  • Vitamin C 11%
  • Calcium 12%
  • Iron 37%
  • Vitamin E 2%
  • Vitamin K 9%
  • Thiamin 11%
  • Riboflavin 7%
  • Niacin 7%
  • Vitamin B6 17%
  • Folate 8%
  • Pantothenic Acid 5%
  • Phosphorus 12%
  • Magnesium 7%
  • Zinc 5%
  • Selenium 2%
  • Copper 9%
  • Manganese 19%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

I love making this recipe at least once a week for so many reasons but particularly it has a pretty good nutrition profile. For me, I would generally eat 2 servings of this and add some of the optional ingredients to really elevate the profile. It’s a great meal to have after a big workout day because it has lots of good nutritious carbs and has a decent amount of protein as well.

One serving of this tofu fried rice contains 21 g of protein and 37% of your daily iron intake.

One thing to watch out for, as is the case when cooking with soy sauce, is sodium intake. Generally speaking, if you’re cooking all of your meals at home this isn’t too much of a concern. However, some people need to be aware of how much sodium they’re taking in. This recipe doesn’t have an astronomical amount but you should be aware of it. You can always substitute for low sodium soy sauce if this is you.

Commonly Asked Tofu Fried Rice Questions

How long does tofu fried rice last?

Fried tofu can last in the fridge for about a week. It’s best to reheat it in a pan with some oil and soy sauce. I wouldn’t recommend freezing it as it wouldn’t hold a lot of its texture.

Which tofu is best for frying?

Extra-firm tofu.

The firmness in this tofu makes it significantly easier to work with when frying. If you use softer tofu you run the risk of it turning mushy on you before being able to fully cook it.


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6 Comments

  1. 5 stars
    Super easy recipe and highly recommend! Tasty, filling, and allows for all kinds of modifications: I added some fresh swiss chard from the farmers market. Will add this to my regular meal routine, for sure.

  2. 5 stars
    Great recipe that I have made several times now. The whole family loves it and it’s rather fast to cook. I really like that John has suggested how you can add some variation.

  3. 5 stars
    As a first time Tofu eater, this recipe was ***chef’s kiss*** I didn’t think it would turn out as good as it did, plus, the recipe is simple & easy to follow. If you haven’t had tofu before and you want an introduction, I highly recommend this because… I mean who doesn’t like fried rice.
    I am definitely looking forward to trying more recipes from Rescue Dog Kitchen!!!

  4. Emma Blomqvist

    5 stars
    I made this the other day, only just starting out cooking with tofu and it was INCREDIBLE. So easy and so quick!

  5. 5 stars
    I legit was craving fried rice when John shared this recipe on Instagram and made it instantly. Got off the couch, cubed my tofu and made this recipe and oh my god so good! Especially with some chopped green onions and hint of sriracha

  6. Evelyn Castaneda

    5 stars
    I made this and never ordering fried rice again!! This will be my go to. Delicious!!!

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