High Protein Fried Rice with Tofu and Vegetables
Elevate your weeknight meals with this flavorful and nutritious High Protein Fried Rice with Tofu and Vegetables! Packed with protein-rich extra firm tofu, fiber-loaded brown rice, and vibrant veggies like broccoli, carrots, and bell pepper, this quick and easy stir-fry is a delicious way to fuel your day. Enhanced by aromatic garlic, rich sesame oil, and a splash of soy sauce, every bite bursts with savory goodness. Perfect for meal prep or a hearty family dinner, this recipe comes together in under 35 minutes and is ideal for vegetarian, vegan, or healthy eating lifestyles. Topped with toasted sesame seeds and fresh green onions, this dish is as visually appealing as it is mouthwatering. Try this protein-packed fried rice today and transform simple ingredients into a satisfying, wholesome meal!
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Recipe Information
Ingredients
- 400 grams Extra firm tofu
- 4 cups Cooked brown rice
- 3 tablespoons Soy sauce
- 2 tablespoons Sesame oil
- 2 tablespoons Olive oil
- 3 Garlic cloves, minced
- 1 Medium carrot, diced
- 1 Red bell pepper, diced
- 1 cup Frozen peas
- 3 Green onions, sliced
- 1 cup Broccoli florets
- 2 tablespoons Toasted sesame seeds
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Salt
Instructions
Drain the extra firm tofu and press it between kitchen towels or paper towels to remove excess moisture. Cut the tofu into 1-inch cubes.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and cook until they are golden brown and slightly crispy on all sides, about 8-10 minutes. Remove from the skillet and set aside.
In the same skillet, add the remaining olive oil and sesame oil. Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the diced carrot and broccoli florets to the skillet and stir-fry for approximately 3-4 minutes until they start to soften.
Stir in the red bell pepper and continue to cook for an additional 2 minutes.
Add the cooked brown rice to the skillet, along with the soy sauce. Stir well to combine all the ingredients.
Add the frozen peas, cooked tofu, and half of the sliced green onions to the skillet. Stir-fry everything together for another 2-3 minutes.
Season with ground black pepper and salt to taste. Adjust seasoning if needed.
Serve the high protein fried rice hot, garnished with the remaining green onions and toasted sesame seeds.
Nutrition Facts
Calories |
2386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.6 g | 137% | |
| Saturated Fat | 16.7 g | 84% | |
| Polyunsaturated Fat | 17.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4047 mg | 176% | |
| Total Carbohydrate | 262.6 g | 95% | |
| Dietary Fiber | 40.6 g | 145% | |
| Total Sugars | 24.6 g | ||
| Protein | 106.4 g | 213% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3073 mg | 236% | |
| Iron | 22.9 mg | 127% | |
| Potassium | 2926 mg | 62% | |
*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.
