High Protein Veg Fried Rice
Elevate your weeknight meals with this vibrant and nutrient-packed High Protein Veg Fried Rice recipe! Featuring hearty cooked brown rice or quinoa, crispy stir-fried tofu, protein-rich edamame, and a colorful mix of veggies like carrots, bell peppers, and peas, this dish delivers on flavor, texture, and wholesome nutrition. Seasoned with aromatic garlic, sesame oil, soy sauce (or tamari for a gluten-free option), and a hint of turmeric for a golden glow, each bite bursts with satisfying umami goodness. Ready in just 35 minutes, it's a quick and wholesome option for busy schedules, perfect for anyone seeking a protein-loaded vegetarian meal. Garnish with fresh cilantro or parsley and serve warm for a comforting, plant-based delight that works wonderfully as a main dish or meal prep favorite!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 3 cups Cooked brown rice (or quinoa for extra protein)
- 1 block (14 ounces) Firm tofu, pressed and cubed
- 1 cup Cooked edamame (shelled)
- 1 medium Carrot, diced
- 1 medium Bell pepper, diced
- 0.5 cup Frozen peas
- 2 stalks Scallions, sliced
- 3 cloves Garlic, minced
- 3 tablespoons Soy sauce (use tamari for gluten-free)
- 2 tablespoons Sesame oil
- 0.5 teaspoons Ground turmeric
- 0.25 teaspoons Ground black pepper
- 2 tablespoons Olive oil or neutral cooking oil
- 2 tablespoons Fresh cilantro or parsley (optional, for garnish)
Instructions
Begin by pressing the tofu to remove excess moisture. Wrap the block of tofu in a clean kitchen towel or paper towels and place a heavy object on top for 10 minutes. Once pressed, cut the tofu into small cubes.
Heat 1 tablespoon of olive or neutral cooking oil in a large skillet or wok over medium-high heat. Add the tofu cubes and stir-fry for 5-7 minutes until golden and crispy. Remove the tofu from the pan and set aside.
Return the skillet or wok to medium heat and add the remaining 1 tablespoon of cooking oil. Add minced garlic and the white part of the scallions, stirring until fragrant, about 30 seconds.
Add the diced carrot, bell pepper, frozen peas, and cooked edamame to the pan. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.
Push the veggies to one side of the skillet and pour the sesame oil on the other side. Add the ground turmeric and black pepper, stirring to combine with the oil. Mix the seasoned oil into the vegetables.
Increase the heat to high and add the cooked brown rice (or quinoa) to the skillet, along with the cooked tofu. Pour the soy sauce over the mixture and stir-fry everything together for 2-3 minutes, ensuring the rice and vegetables are evenly coated.
Turn off the heat and stir in the green parts of the scallions. Taste and adjust seasoning if needed by adding more soy sauce or black pepper.
Transfer the fried rice to a serving platter and garnish with fresh cilantro or parsley if desired. Serve warm and enjoy your high-protein vegetable fried rice!
Nutrition Facts
Calories |
2167 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 103.7 g | 133% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2790 mg | 121% | |
| Total Carbohydrate | 211.8 g | 77% | |
| Dietary Fiber | 40.7 g | 145% | |
| Total Sugars | 22.8 g | ||
| Protein | 112.5 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2961 mg | 228% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 3044 mg | 65% | |
*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.
