This Vegan Scrambled Tofu Fried Rice with Vegetables is a complete Asian comfort food. Packed with protein-rich tofu, vibrant and colorful veggies, and flavorful seasonings, tossed in with fiber rich brown rice, this dish is incredibly tasty and easy to prepare.
I enjoy fried rice as my go-to weekday lunches, always experimenting with creative twists. This time, I crumbled tofu to mimic scrambled eggs, adding an authentic touch to the plant-based recipe.
The fluffy scrambled tofu in this recipe just tastes amazing and you wont miss the egg in your fried rice anymore.
It is important to eat protein in every meal. So this tofu fried rice is a delicious and fulfilling dish.
About tofu
It is a soy product and is high in protein and low in calories along with being cholesterol free. Its a great egg substitute and keeps you fuller thereby helping you to make right choices of food all day long. This in turn helps in losing weight. It is also rich in calcium and manganese.
I enjoy this vegan protein in various ways especially as vegan scrambled eggs for breakfast.
For dinner, I like to make my creamy cajun pasta with tofu and sometimes tofu tikka masala for curry option.
About brown rice
High in fiber and a complex carbohydrate, it is a healthier alternative to white rice. Rich in niacin, thiamine, magnesium, and phosphorus, its chewy texture enhances dishes like palak rice and chana pulao.
Why you will love this
Vegan and gluten-free
Fiber rich and protein packed
Kid freindly and can be made ahead of time
Satisfying and flavorful
Ingredients
Ingredients notes
Tofu – I personally prefer high protein or extra firm tofu for my recipes.
Brown rice – long grain or short grain works for this recipe. If desired you may use white rice too.
Vegetables – I have used very simple vegetables here like bell peppers, carrots, onions and green peas. However, any vegetables of your choice can be used in this recipe.
Seasonings – I used easily available Asian sauces to season this dish.
For detailed measurement of ingredients, please scroll down to the printable recipe card at the bottom of this post.
How to make
Firstly, I boiled water in a saucepan and combined rinsed brown rice in it. I let it cook at high flame until bubbles began to form. Then, I simmered the flame to low heat ad cooked it covered until all the water was absorbed. Then, I removed the lid and fluffed it with a fork and kept it aside.
Secondly, I heated oil in a nonstick pan. Then, I sauteed garlic and onion it it.
Secondly, I tossed in carrots, green peas and bell peppers in it and sauteed for few minutes.
Thereafter, I folded in crumbled tofu and mixed everything well. Then, I added soy sauce/tamari, vinegar, salt and black pepper. After which, I continued cooking at medium flame until tofu was golden brown and well cooked by mixing it at intervals.
Afterward, I folded in cooked brown rice and mixed everything very well. I let it cook for 2-3 minutes uncovered.
Lastly, I turned off the flame and mixed everything again with a spatula by scraping from the bottom. Then, I garnished it and served hot.
It is a one dish with balanced micro nutrients along with sufficient protein, complex carbohydrates and fiber.
Serving tips
This vegan fried rice with tofu tastes delicious as a standalone dish. However, sometimes, I like to pair it with orange cauliflower and eggplant stir fry. This also complements well with sweet and sour sauce as a condiment on the side for an extra kick of flavors.
Expert tips
- It is important to cook the brown rice properly so make sure to follow the package instructions.
- Most importantly, if using extra firm tofu, drain it well and then press for at least 20 minutes so that there is no extra moisture in the recipe while cooking.
- You may chop the vegetables as per your desired shape and size but make sure to mince the garlic for an even flavor.
Yes! its great for meal planning. So after you make it, let it cool down to the room temperature. Then, refrigerate in an air tight container for about 1 week. Warm it well in the microwave before serving.
Yes! follow the same recipe instruction as explained. Make the white rice separately and then toss everything together.
Make sure to use sesame oil and use soy sauce or tamari as the main seasoning ingredient.
More related recipes
Mushroom Fried rice
Schezwan Fried rice
Vegetable Noodles Stir Fry
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Vegan Scrambled Tofu Fried Rice with Vegetables
Ingredients
for the rice
- 1 cup rinsed brown rice (long grain/short grain)
- 2 1/2 cups water
Others
- 1 tbsp sesame oil
- 2 tsp minced garlic
- 1/4 cup finely chopped onions
- 1/2 cup chopped carrots
- 1/4 cup green peas
- 1/2 cup colored bell peppers
- 16 oz high protein tofu (crumbled)
- 1/4 cup soy sauce/tamari
- 1 tbsp vinegar
- salt as per taste
- freshly crushed black pepper
to garnish
- 2 tbsp chopped green onions/chives
Instructions
- In a saucepan, bring 2 1/2 cups water to a boil. Add rinsed brown rice to it. Cook at high flame until bubbles form. Stir at intervals and continue boiling for 5-7 minutes. Simmer the flame to low heat and cook covered until all the water is absorbed. Remove the lid and fluff it with a fork. Keep it aside.
- Heat oil in pan and sauté garlic and onions in it until translucent.
- Toss in carrots, green peas and bell peppers to it and mix well with a spatula.
- Crumble the tofu into the pan and mix everything scraping from the bottom. Then, add soy sauce or tamari, vinegar, salt and pepper. Sauté at medium-high flame until tofu is golden brown and cooked well. (May take upto 8-10 minutes).
- Fold in cooked brown rice and mix well. Taste test and adjust the seasonings. Cook for 2-3 minutes at low-medium flame by mixing at intervals while scraping from the bottom.
- Turn off the flame. Garnish with chives or green onions. Enjoy!
Video
Notes
- This tastes best when served hot immediately. However, the leftovers can be refrigerated in an air tight container for about 1 week. Warm it well in the microwave before serving.
- I used high protein tofu which does not require pressing. You may use 14 oz or 15 oz extra firm tofu but make sure to drain and press it very well so as to avoid extra moisture while cooking.
- Any vegetables of your choice can be used here.
- It is a standalone complete dish. However, if serving with any entree then the servings would change to 5 people. The nutritional value of this recipe would be calories: 289 Fat: 11g Carbs: 31g Protein: 18g
Nutrition
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