High Protein Tofu Fried Rice
Elevate your weeknight dinner game with this High Protein Tofu Fried Rice, a nutritious and flavorful twist on a classic takeout favorite. Loaded with protein-packed ingredients like extra-firm tofu, edamame, and brown rice, this dish satisfies both your hunger and your health goals. Vibrant carrots, peas, and green onions add bursts of color and a fresh crunch, while low-sodium soy sauce and fragrant sesame oil infuse every bite with irresistible umami flavors. Perfectly pan-fried tofu brings a delightful texture, making it a hearty meatless meal suitable for vegetarians and vegans alike. Easy to prepare in just 35 minutes, this one-pan recipe is ideal for quick weeknight meals or meal prepping. Serve it hot, garnished with green onions, for a protein-rich, wholesome, and utterly delicious dining experience.
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Recipe Information
Ingredients
- 400 g Extra-firm tofu
- 3 cups Cooked brown rice
- 1 cup Frozen shelled edamame
- 1 cup Carrots, diced
- 0.5 cup Frozen peas
- 3 stalks Green onions, thinly sliced
- 3 tbsp Soy sauce (low-sodium)
- 1 tbsp Sesame oil
- 3 cloves Garlic, minced
- 1 tsp Ground ginger
- 2 tbsp Vegetable oil
- to taste Salt and black pepper
Instructions
Begin by pressing the tofu to remove excess moisture: wrap the tofu block in a clean towel or paper towels, place it on a plate, and set a heavy object on top. Let it press for 10-15 minutes.
Meanwhile, prepare all your ingredients. Dice the carrots, slice the green onions, and microwave or boil the frozen edamame and frozen peas according to package instructions. Drain and set aside.
After pressing, crumble the tofu into small, bite-sized pieces using your hands or a fork.
In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the crumbled tofu and cook for 5-7 minutes, stirring occasionally, until lightly browned. Remove the tofu from the skillet and set aside.
In the same skillet, add 1 more tablespoon of vegetable oil. Add the diced carrots and cook for 3-4 minutes, until they start to soften. Then add the minced garlic and ground ginger, cooking for another 1-2 minutes until fragrant.
Push the carrot mixture to one side of the skillet. Add the cooked brown rice to the other side of the skillet and pour the sesame oil and soy sauce over the rice. Stir well to coat the rice evenly with the sauce.
Add the cooked tofu back into the skillet, along with the cooked edamame, peas, and half of the sliced green onions. Mix everything together and cook for another 3-4 minutes, stirring often, until heated through.
Taste and season with salt and black pepper as needed.
Serve the high-protein tofu fried rice hot, garnished with the remaining green onions.
Nutrition Facts
Calories |
2059 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.9 g | 114% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 24.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3242 mg | 141% | |
| Total Carbohydrate | 218.7 g | 80% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 19.8 g | ||
| Protein | 112.2 g | 224% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2988 mg | 230% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 3396 mg | 72% | |
*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.
