Soy-Free Tofu Fried Rice
This Soy-Free Tofu Fried Rice is a flavorful, plant-based twist on a classic takeout favorite, perfect for those avoiding soy or simply looking to try something new! Made with homemade chickpea tofu, this recipe delivers a hearty and protein-rich alternative to traditional tofu. Stir-fried with vibrant vegetables like carrots, peas, and spring onions, and seasoned with ginger, garlic, and coconut aminos for a soy-free umami flavor, this dish is both nutritious and satisfying. Using day-old rice ensures the perfect texture, while a hint of sesame oil adds a fragrant finishing touch. Ready in just 40 minutes, this easy and customizable recipe makes an ideal weeknight dinner or meal prep option, bursting with wholesome ingredients. Garnish with fresh spring onions for a delightful, allergy-friendly take on fried rice!
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Recipe Information
Ingredients
- 3 cups Cooked rice (preferably day-old)
- 1 cup Chickpea flour (to make soy-free tofu)
- 2 cups Water
- 1 teaspoon Salt
- 2 tablespoons Olive oil
- 1 medium Carrot, diced
- 1 cup Frozen peas
- 3 stalks Spring onions, chopped
- 2 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Sesame oil (optional, for flavor)
- 3 tablespoons Coconut aminos (soy-free alternative to soy sauce)
- 0.5 teaspoon Black pepper
Instructions
To make the soy-free tofu, whisk together the chickpea flour, 2 cups of water, and 1 teaspoon of salt in a medium mixing bowl until smooth and lump-free.
Transfer the mixture to a non-stick pan over medium heat. Stir continuously as the mixture cooks and thickens, resembling a thick custard-like consistency. This typically takes 4-5 minutes.
Pour the cooked chickpea mixture into a greased or parchment-lined container (such as a square baking dish) and smooth out the top. Let it cool at room temperature for 30 minutes, then transfer it to the fridge to firm up for at least 1 hour.
Once the chickpea tofu is firm, cut it into small cubes and set aside for later use.
Heat 2 tablespoons of olive oil in a large frying pan or wok over medium-high heat.
Add the diced carrot and cook for 2-3 minutes, stirring frequently. Then, add the minced garlic, grated ginger, and frozen peas. Stir-fry for another 2 minutes.
Add the cubed chickpea tofu to the pan, cooking for 3-4 minutes until it begins to crisp slightly.
Push the tofu and vegetables to one side of the pan, and add the cooked rice to the empty space. Drizzle the coconut aminos and sesame oil over the rice, mixing well to coat evenly.
Combine the rice with the tofu and vegetables, stirring everything together. Season with black pepper to taste.
Garnish with chopped spring onions and serve hot. Enjoy your soy-free tofu fried rice!
Nutrition Facts
Calories |
435 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 728 mg | 32% | |
| Total Carbohydrate | 70.3 g | 26% | |
| Dietary Fiber | 6.6 g | 23% | |
| Total Sugars | 8.9 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 66 mg | 5% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 486 mg | 10% | |
*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.
