Low Sodium Fried Rice with Tofu and Vegetables
Transform your weeknight dinners with this flavorful and healthy **Low Sodium Fried Rice with Tofu and Vegetables**! Packed with protein-rich extra-firm tofu, nutrient-dense veggies like carrots, bell peppers, and peas, and hearty brown rice, this recipe delivers all the taste of classic fried rice without the excess sodium. Aromatic ginger and garlic sizzle in sesame oil, infusing every bite with bold, savory flavors, while a splash of low-sodium soy sauce ties everything together. Perfect for vegetarians or anyone looking for a lighter meal, this easy 35-minute dish is ideal for meal prep or a quick, satisfying dinner. Garnished with fresh cilantro and a hint of black pepper, it’s a vibrant, wholesome take on a beloved takeout favorite!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 cups cooked brown rice
- 1 cup carrot, diced
- 1 cup bell pepper, diced
- 1 cup frozen peas
- 4 pieces green onions, thinly sliced
- 1 tablespoon fresh ginger, minced
- 2 cloves garlic, minced
- 2 tablespoons low sodium soy sauce or tamari
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- 3 tablespoons low sodium vegetable broth
- 0.25 cup fresh cilantro, chopped
- black pepper to taste
Instructions
Drain the tofu and press it between paper towels or a clean kitchen cloth to remove excess moisture. Once dry, cut the tofu into 1/2-inch cubes.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the cubes of tofu and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the pan and set aside.
In the same pan, add 1 tablespoon of sesame oil and sauté the minced ginger and garlic for about 30 seconds, or until fragrant.
Add the diced carrot and bell pepper to the pan, stir-fry for about 3-4 minutes, or until the vegetables are slightly tender.
Add the cooked brown rice, frozen peas, and green onions to the vegetables in the pan. Stir well to combine and cook for another 3 minutes.
In a small bowl, whisk together the low sodium soy sauce and vegetable broth. Pour this mixture over the rice and vegetables in the pan.
Add the browned tofu back to the pan and gently stir to combine all the ingredients. Cook for an additional 2 minutes, ensuring everything is heated through.
Season the fried rice with black pepper to taste and garnish with freshly chopped cilantro before serving.
Serve hot and enjoy your healthy, low sodium fried rice with tofu and vegetables!
Nutrition Facts
Calories |
1852 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.6 g | 87% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 9.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2418 mg | 105% | |
| Total Carbohydrate | 225.4 g | 82% | |
| Dietary Fiber | 38.5 g | 138% | |
| Total Sugars | 29.5 g | ||
| Protein | 94.8 g | 190% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2932 mg | 226% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 3260 mg | 69% | |
*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.
