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Home » Recipes » Main meals

Vegetable and tofu fried rice

November 11, 2022 by Mandy Mazliah Leave a Comment

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tofu fried rice on pink and yellow plates
tofu fried rice on pink and yellow plates
tofu fried rice on pink and yellow plates

A delicious and easy recipe for vegetable and tofu fried rice. Easily adaptable and a great midweek dinner that the whole family can enjoy. Ideal for using up leftover rice.

tofu fried rice on pink and yellow plates

Looking for a plant-based family dinner?

Need a recipe for leftover rice?

Don't know what to feed your vegan or vegetarian kids?

Why not give this tofu fried rice recipe a try? It's packed with veg, uses pre-cooked rice and is a good source of vegan and vegetarian protein.

tofu fried rice on pink and yellow plates

Tofu fried rice ingredients

For full recipe, ingredients and quantities go to the printable recipe card at the end of this post.

Here's what you need to make this recipe:

ingredients for tofu fried rice

For the tofu

  • 400g extra firm tofu, drained, pressed* and cut into 1cm cubes 
  • 1 tablespoon cornflour
  • 1 tablespoon soy sauce*
  • 1 tablespoon sesame oil

For the fried rice

  • 1 tablespoon vegetable oil
  • 1 onion
  • 2 cloves garlic
  • 1 inch piece of ginger
  • 4 small carrots
  • 1 large courgette
  • 2 mushrooms
  • 500g cooked brown rice (approx 220g uncooked weight)

To serve

  • 1 lime
  • Soy sauce

How to make tofu fried rice

For full recipe, ingredients and quantities go to the printable recipe card at the end of this post.

tofu in bowl with cornflour

1. Pre-heat the oven to 180°C (fan)/200°C/400°F/gas mark 6. Place the chopped tofu into a mixing bowl and add a tablespoon of cornflour.

sesame oil and soy sauce in blue and white patterned bowl

2. Mix together a tablespoon of soy sauce and a tablespoon of sesame oil. Add to the mixing bowl and stir gently, taking care not to break up the tofu.

half roasted tofu on black oven dish

3. Transfer to a small non-stick roasting tin or baking tray.

roasted tofu on black oven dish

4. Bake in the oven for 20 minutes, stir and return for a further 10-15 minutes until golden and crispy.

onions, garlic, ginger in wok

5. When the tofu is almost done heat a tablespoon of vegetable oil in a wok or large frying pan. Add the onion and stir fry until soft. Add the chopped garlic and ginger and stir fry for a further minute.

carrots in wok

6. Next add the diced carrots and stir fry for 5 minutes.

vegetables frying in wok

7. Next add the diced courgette and mushrooms and stir fry for 5-10 minutes until soft.

tofu fried rice in wok

8. Add the cooked rice and the tofu and stir fry until hot.

tofu fried rice in wok

9. Serve with lime wedges and extra soy sauce.

Please do not reproduce this recipe without permission.

If you've made this recipe please a star rating and comment below. Thank you!

tofu fried rice on pink and yellow plates

Tofu fried rice

A delicious and easy recipe for vegetable and tofu fried rice. Easily adaptable and a great midweek dinner that the whole family can enjoy. Ideal for using up leftover rice.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Cuisine Chinese
Servings 4
Calories 292 kcal

Ingredients
  

For the tofu

  • 400 g extra firm tofu drained, pressed* and cut into 1cm cubes
  • 1 tablespoon cornflour
  • 1 tablespoon soy sauce*
  • 1 tablespoon sesame oil

For the fried rice

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 2 cloves garlic chopped
  • 1 inch piece of ginger peeled and chopped
  • 4 small carrots peeled and diced
  • 1 large courgette peeled and diced
  • 2 mushrooms diced
  • 500 g cooked brown rice*

To serve

  • 1 lime squeezed
  • Soy sauce

Instructions
 

  • Pre-heat the oven to 180°C (fan)/200°C/400°F/gas mark 6.
  • Place the chopped tofu into a mixing bowl and mix with a tablespoon of cornflour.
  • Stir together a tablespoon of soy sauce and a tablespoon of sesame oil.
  • Add to the mixing bowl and stir gently, taking care not to break up the tofu.
  • Transfer to a small non-stick roasting tin or baking tray.
  • Bake in the oven for 20 minutes, stir and return for a further 10-15 minutes until golden and crispy.
  • When the tofu is almost done heat a tablespoon of vegetable oil in a wok or large frying pan.
  • Add the onion and stir fry until soft.
  • Add the chopped garlic and ginger and stir fry for a further minute.
  • Add the carrots and stir fry for 5 minutes.
  • Then add the diced courgette and mushrooms and stir fry for 5-10 minutes until soft.
  • Add the cooked rice and the tofu and stir fry until hot.
  • Serve with lime wedges and extra soy sauce.

Notes

1. To drain your tofu, cover with kitchen paper and press under a heavy book or chopping board to allow some of the water to drain out. Alternatively use a tofu press.
2. Approximately 220g uncooked brown rice.
3. Make this dish gluten free by using tamarind instead of soy sauce.
4. Use other vegetables depending on personal preference and what you have available. Peppers, beans and broccoli are also good.

Nutrition

Calories: 292kcalCarbohydrates: 46gProtein: 13gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 368mgPotassium: 688mgFiber: 6gSugar: 7gVitamin A: 10298IUVitamin C: 20mgCalcium: 88mgIron: 3mg
Keyword tofu fried rice
Tried this recipe?Let us know how it was!

More recipes you might like

  • Easy veggie fried rice
  • Mexican rice
  • Vegan jambalaya

Pin tofu fried rice for later

tofu fried rice on pink and yellow plates

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