Low Sodium Tofu Fried Rice
Savor the bold flavors of this healthy, satisfying Low Sodium Tofu Fried Rice—a perfect balance of vibrant vegetables, protein-packed crispy tofu, and hearty brown rice, all tossed in a light and flavorful low-sodium soy sauce or coconut aminos dressing. This quick, stir-fry dish is made with fresh ingredients like grated ginger, garlic, and colorful carrots, peas, and red bell peppers, creating a wholesome and nutrient-rich meal with every bite. With only 15 minutes of prep and 15 minutes of cooking time, this recipe is ideal for busy weeknights or meal prep, offering a lighter, heart-friendly twist on classic fried rice without compromising taste. Serve this warm, fragrant dish as a standalone meal or pair it with your favorite Asian-inspired sides for a complete low-sodium feast.
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Recipe Information
Ingredients
- 1 block (14 oz) Firm tofu
- 3 cups Cooked brown rice (cold)
- 3 tablespoons Low-sodium soy sauce or coconut aminos
- 1 tablespoon Sesame oil
- 1 teaspoon Fresh ginger (grated)
- 2 cloves Garlic (minced)
- 3 stalks Green onions (sliced)
- 1 medium Carrot (diced)
- 1 cup Frozen peas
- 1 medium Red bell pepper (diced)
- 1 teaspoon Cornstarch
- 2 tablespoons Vegetable oil
- 0.25 teaspoon Black pepper
Instructions
Press the tofu to remove excess water. Wrap the tofu block in a clean kitchen towel and place a heavy object on top (like a skillet) for 10 minutes.
Cut the pressed tofu into small cubes. Toss the cubes in 1 teaspoon of cornstarch to help them crisp up during cooking.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic, grated ginger, and diced carrots. Sauté for 2-3 minutes until the carrots begin to soften.
Stir in the peas, red bell pepper, and cooked brown rice. Cook for 3-4 minutes, stirring frequently, until the mixture is heated through.
Push the rice and vegetables to one side of the skillet. Add the sesame oil and low-sodium soy sauce (or coconut aminos) to the cleared side of the pan. Stir to combine and coat the rice.
Add the cooked tofu back to the skillet along with the sliced green onions. Toss everything together to combine evenly.
Season with black pepper to taste (optional). Taste and adjust the seasoning if needed, keeping it low sodium.
Serve hot, garnished with extra green onions if desired.
Nutrition Facts
Calories |
1747 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.8 g | 86% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 22.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1682 mg | 73% | |
| Total Carbohydrate | 226.6 g | 82% | |
| Dietary Fiber | 32.5 g | 116% | |
| Total Sugars | 27.4 g | ||
| Protein | 75.6 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 796 mg | 61% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2122 mg | 45% | |
*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.
