Veggie Fried Rice Vegan
Transform your weeknight dinner routine with this vibrant and satisfying Vegan Veggie Fried Rice, a quick and wholesome recipe packed with flavor and nutrients. Featuring day-old rice perfectly stir-fried with colorful veggies like carrots, red bell peppers, and peas, this dish is elevated by the addition of golden, protein-rich crumbled tofu and fragrant aromatics such as garlic and fresh ginger. A splash of soy sauce (or tamari for a gluten-free option) and a drizzle of sesame oil lend irresistible umami depth, while optional sesame seeds add a delightful crunch. Ready in just 30 minutes, this skillet meal is ideal for busy evenings and can be customized with your favorite vegetables. Healthy, plant-based, and downright delicious, this one-pan wonder will quickly become a household favorite!
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Recipe Information
Ingredients
- 3 cups Cooked rice (preferably day-old)
- 1 block (about 14 oz) Extra-firm tofu
- 1 medium Carrot, diced
- 1 cup Frozen peas
- 1 medium Red bell pepper, diced
- 3 stalks Green onions, sliced
- 3 cloves Garlic, minced
- 1 teaspoon Fresh ginger, minced
- 3 tablespoons Soy sauce (use tamari for gluten-free)
- 1 tablespoon Sesame oil
- 2 tablespoons Neutral oil (e.g., canola or avocado oil)
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Optional sesame seeds for garnish
Instructions
Press the tofu to remove excess liquid. Wrap the block in a clean kitchen towel, place it on a plate, and set a heavy object (like a skillet) on top. Let it press for 10-15 minutes.
Meanwhile, prepare all the vegetables: dice the carrot and red bell pepper, slice the green onions, and mince the garlic and ginger.
Once the tofu is pressed, crumble it into bite-sized pieces using your hands or a fork. Heat 1 tablespoon of neutral oil in a large skillet or wok over medium-high heat. Add the crumbled tofu and sprinkle with salt and pepper. Cook for 5-7 minutes, stirring occasionally, until lightly golden. Remove the tofu from the skillet and set aside.
In the same skillet, heat the remaining 1 tablespoon of neutral oil. Add the garlic and ginger, cooking for 30 seconds until aromatic.
Add the diced carrots and red bell pepper to the skillet. Stir-fry for 3-4 minutes until they start to soften. Then, add the frozen peas and stir-fry for another 2 minutes.
Push the vegetables to one side of the skillet. Add the sesame oil to the empty side and toss in the cooked rice. Spread the rice out in an even layer, allowing it to sear slightly for 1-2 minutes.
Pour the soy sauce over the rice and vegetables. Toss everything together to combine well.
Add the cooked tofu back into the skillet and gently fold it into the rice mixture. Let everything heat through for 1-2 minutes.
Remove from heat and garnish with sliced green onions and optional sesame seeds before serving.
Nutrition Facts
Calories |
2008 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.2 g | 104% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3249 mg | 141% | |
| Total Carbohydrate | 227.4 g | 83% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 19.5 g | ||
| Protein | 91.4 g | 183% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1661 mg | 128% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 1871 mg | 40% | |
*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.
