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.
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.
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
Tried this recipe?Let us know how it was!