High Protein Vegetable Fried Rice
Elevate your weeknight meals with this High Protein Vegetable Fried Rice—a wholesome, flavor-packed dish that combines the goodness of colorful veggies, protein-rich tofu, and hearty brown rice. Infused with aromatic garlic, soy sauce, and a hint of turmeric, this quick and easy stir-fry is both nutritious and satisfying. Perfect for vegetarians and anyone seeking a high-protein, gluten-free option, it features green peas, edamame, and fresh vegetables like carrots and bell peppers for a vibrant, nutrient-dense bowl. Ready in just 30 minutes, this one-pan wonder can be customized with your favorite garnishes, such as cilantro and green onions, making it ideal for meal prep or a cozy family dinner. Treat your taste buds to this plant-powered twist on classic fried rice!
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Recipe Information
Ingredients
- 3 cups cooked brown rice
- 8 ounces firm tofu
- 1 cup green peas
- 1 medium carrot
- 1 medium bell pepper
- 4 stalks green onions
- 3 cloves garlic
- 3 tablespoons soy sauce or tamari (for gluten-free)
- 2 teaspoons sesame oil
- 1 tablespoon olive oil
- 0.5 teaspoons ground turmeric
- 0.25 teaspoons black pepper
- 0.25 teaspoons salt (optional)
- 0.75 cup edamame (shelled)
- 2 tablespoons cilantro (optional, for garnish)
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes. Once pressed, crumble the tofu into small pieces resembling scrambled eggs.
Dice the carrot and bell pepper into small cubes. Finely chop the green onions, separating the white and green parts. Mince the garlic.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the crumbled tofu and sprinkle with ground turmeric. Cook for 5-7 minutes, stirring occasionally, until lightly browned. Remove the tofu and set aside.
In the same skillet, add sesame oil. Sauté the white parts of the green onions and garlic for 1 minute until fragrant.
Add the diced carrots, bell pepper, peas, and edamame to the skillet. Cook for 3-5 minutes, stirring frequently, until the vegetables are tender but still vibrant.
Push the vegetables to the side of the skillet. Add the cooked brown rice to the center. Drizzle soy sauce or tamari over the rice and toss everything together until evenly combined. Stir-fry for 2 minutes.
Add the cooked tofu back to the skillet. Sprinkle with black pepper and a pinch of salt if desired. Stir everything well and cook for an additional 2-3 minutes until heated through.
Remove from heat and garnish with the green parts of the green onions and chopped cilantro, if using. Serve warm.
Nutrition Facts
Calories |
447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1165 mg | 51% | |
| Total Carbohydrate | 53.2 g | 19% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 5.4 g | ||
| Protein | 20.7 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 445 mg | 34% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 684 mg | 15% | |
*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.
