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A fried rice recipe has lots of vegetables and tofu added to it in a cast-iron skillet on a tabletop.
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Healthy Tofu Fried Rice

A vegetarian fried rice recipe is not complete without protein-packed tofu. Full of hearty vegetables, this tasty, healthy tofu fried rice is packed full of familiar flavors you love with a few more wholesome additions. With extra eggs and tofu, this protein-packed meal will keep you fueled for hours.
Course Main Course
Cuisine Chinese
Keyword chinese meals, easy dinner meals, fried rice, tofu dish, tofu fried rice, vegetarian fried rice, vegetarian recipes
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4
Calories 400kcal

Equipment

  • 1 cutting board
  • 1 large knife
  • 1 small pot with lid
  • 1 large cast-iron skillet
  • 1 large wooden spoon
  • 1 liquid measuring cup
  • measuring spoons

Ingredients

  • 1 cup brown rice
  • 2 cups water
  • 1/4 cup extra virgin olive oil
  • 1-14 oz. block of firm or extra firm tofu
  • 1 large carrot, chopped
  • 1/2 onion, chopped
  • 2-4 green onions, chopped
  • 2/3 cup frozen edamame or peas
  • 1/3 cup coconut aminos
  • 2 tsp ginger powder
  • 4 large eggs
  • 1-2 tbsp vegan chicken less seasoning
  • sriracha, to taste, optional

Instructions

  • Prepare the rice by adding rice and water to a small saucepan and bringing it to a boil on high.
  • Once it is boiling, stir and turn to a low heat. Simmer, covered, stirring often, for about 30 minutes or until rice is tender. Once done cooking, remove the lid from the pot and let it stand. Rice will dry out a bit, but that’s actually better for this particular dish.
  • Prepare the veggies (except for the edamame) by chopping all of them into small, diced pieces. Set aside the green onions for topping the dish once it’s finished.
  • Press excess water from tofu. Cube it into bite-size pieces and set aside.
  • Heat olive oil in a cast-iron skillet on medium heat. Once it’s ready, add in onion and carrots. Sauté these until they are tender and then stir in the edamame. Once the edamame has warmed through, clear the center of the skillet, pushing the veggies to the sides. Add a tablespoon more of oil to the center and then add in the tofu.
  • Next add in the ginger powder, vegan chickenless seasoning, and coconut aminos to flavor the tofu and veggies.
  • Heat the tofu or cook until it’s crispy enough for your liking. You may need to add in even more oil if you want it super crispy.
  • Push all the ingredients in skillet to the sides and crack the four eggs into the middle. Use the spoon you’re cooking with to crack the yolks, stirring and scrambling the eggs in the center of the skillet. Do not mix it throughout the dish yet.
  • After the eggs are cooked, stir all the ingredients together. Pour in rice and thoroughly combine. Serve hot and garnish with green onions and sriracha.

Notes

You can also use avocado oil in place of olive oil if you prefer. 
Feel free to use frozen peas instead of edamame. I do this pretty frequently with this recipe. It's still amazing. Consider adding chopped broccoli in, too, for more crunch and deliciousness.
Firmer tofus work best in this recipe, but if you can only get your hands on a softer one, just crumble it into the skillet when it’s time to add the tofu. It will just be a different texture than the cubed, firm tofu. 
If you want to go lighter on the oil, you can reduce it to about 2 tablespoons, but you should not use cast-iron if you do this. Cast iron requires a high fat content to prevent sticking. If you go with less oil, use a regular skillet.