Tofu and Vegetable Fried Rice
Benefits:
- Tofu provides a good source of plant-based protein.
- The mixed vegetables add vitamins, minerals, and dietary fiber.
- Using day-old rice reduces the glycemic index and promotes better digestion.
- This dish is a balanced meal that includes protein, carbs, and vegetables in one dish.
INGREDIENTS
- 2 cups cooked rice (preferably cooled and day-old)
- 200g firm tofu, cubed
- 1 cup mixed vegetables (carrots, peas, bell peppers, corn, etc.), finely chopped
- 1 small onion, finely chopped
- 2-3 cloves garlic, minced
- 1 teaspoon ginger paste
- 2 eggs (optional), beaten
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil (or vegetable oil)
- 1/2 teaspoon red chili flakes (adjust to taste)
- Salt and pepper to taste
- 2 green onions (scallions), chopped (for garnishing)
- 1 tablespoon toasted sesame seeds (for garnishing, optional)
INSTRUCTIONS
Prepare Tofu: Press the tofu to remove excess moisture, then cut it into small cubes.
Stir-Fry Tofu: Heat a tablespoon of oil in a pan. Add the tofu cubes and cook until they are golden brown on all sides. Remove and set aside.
Cook Eggs (Optional): In the same pan, add a little oil if needed. Pour the beaten eggs into the pan and scramble them. Remove and set aside.
Stir-Fry Vegetables: In the same pan, heat a bit more oil. Add minced garlic and ginger paste, and sauté for a minute until fragrant. Add the chopped onion and mixed vegetables. Stir-fry until the vegetables are slightly tender.
Add Rice: Add the cooked rice to the pan. Use a spatula to break up any clumps and evenly mix the rice with the vegetables.
Seasoning: Pour soy sauce over the rice and vegetables. Add red chili flakes, salt, and pepper. Toss everything together to coat the rice evenly with the seasonings.
Add Tofu and Eggs: Gently add the cooked tofu cubes and scrambled eggs (if using) back into the pan.
Final Mix: Carefully fold everything together until the tofu, eggs, and vegetables are well distributed throughout the rice. Be gentle to avoid breaking the rice grains.
Garnish and Serve: Garnish the fried rice with chopped green onions and toasted sesame seeds, if desired.
TIPS
- Use cooked and cooled rice for best results. Cold rice prevents it from becoming mushy during stir-frying.
- You can add other vegetables like broccoli, zucchini, or snap peas.
- Adjust the seasoning to your taste. You can also add a touch of hoisin sauce or oyster sauce for extra flavor.
- For a vegan version, skip the eggs or use a scrambled tofu substitute.
- Customize the spice level by adjusting the amount of red chili flakes.
NUTRITION VALUE
- Calories: ~300-350
- Carbohydrates: ~40-45g
- Protein: ~15-18g
- Fat: ~8-10g
- Fiber: ~3-4g
