Tofu Fried Rice (Healthy, Vegan)
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Vegan Tofu Fried Rice is super satisfying, healthy and flavorful. It’s packed with nutrients, and it’s a one-pot meal that can be thrown together in around 20 minutes! Family-friendly and kid-approved!
Whether you eat vegan all the time or just do meatless Monday once in a while, this vegan tofu fried rice is a winner. It’s so tasty, hearty, and perfectly spiced. You can eat it as a one pot meal, or serve it with any of your other favorite Asian dishes.
Plus, preparing fried rice at home will save you money, and it’s much healthier than anything you can pick up for take out. Adding a little bit of curry sauce takes it to a whole new level of food heaven too!
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Why You’ll Love This Tofu Fried Rice
This vegetable fried rice is…
- Flavorful
- Mildly spiced
- Super satisfying
- Healthy
- Hearty
- Packed with Veggies and Tofu!
Tools and Equipment You’ll Need
How to Make Vegan Fried Rice
Recipe Ingredients and Notes
- Rice: You obviously can’t make a healthy fried rice without rice! Choose brown rice for this recipe, it adds a great texture and nutty flavor, along with being much healthier for you!
- Tofu: Extra firm tofu is the way to go here! I recommend pressing your tofu before cutting it into cubes.
- Veggies: The possibilities are endless — you can add any veggies you want to this vegan fried rice! I chose peas, carrots, edamame, corn, and bell peppers.
- Spices and Sauces: Soy sauce and curry sauce were my go-tos – to give this brown fried rice tons of flavor without a lot of effort!
Step by Step Instructions
Step 1: Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat). Add your tofu cubes and pan fry until golden brown on each side. Remove the tofu from the pan and transfer to a plate. Add 1 tsp olive oil to the pan and add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes.
Step 2: Add the rice, edamame, corn, carrots, peas, and tofu and cook, stirring, until heated through, about 5 minutes.
Step 3: Add the soy sauce and incorporate it thoroughly.
Step 4: When cooking is almost complete, add the Thai Red Curry Sauce and warm through.
Step 5: Serve the brown fried rice warm, topped with sliced green onions.
What Makes This Fried Rice Healthy?
- Nutrient-Rich: This vegan fried rice is an excellent source for potassium, vitamin C, folate, iron, and more.
- Low Calorie: If you eat fried rice at a take out restaurant, you will find it’s LOADED with tons of calories and unhealthy fats. This healthy fried rice recipe only has 240 calories per serving and is packed with good-for-you ingredients.
- Whole Grains: Replacing the white rice with brown rice in this recipe gives you a healthy dose of whole grains and fiber.
Will Kids Enjoy This Tofu Fried Rice?
One thing is for sure…kids LOVE rice. They truly can’t resist it. You can actually feel great about your kiddo munching on this vegan fried rice with tofu too. Some kids may want to pick out the peas or maybe even the carrots, but most of them aren’t afraid to clean their plates and ask for more.
One of the biggest keys to getting your kids to eat healthily is to add veggies to their favorite dishes; then they will slowly become accustomed to the textures and flavors.
Recipe FAQs
Can I Swap The Rice for Quinoa?
Oh yes! Using quinoa is a wonderful substitute for rice. We love using brown rice because we truly love how great it tastes in this healthy fried rice. However, quinoa would also taste fabulous and have a similar texture. Just follow the recipe as directed and swap the rice for quinoa.
Is It Okay To Use Cauliflower Rice?
Absolutely! Cauliflower rice is super healthy, and has the added benefit of being both low carb and low calorie. Cauliflower is a great way to get a boost of vitamin C and folate as well. It would work great in this dish!
Is precooked rice better for fried rice?
Typically yes – day-old (or pre-cooked) rice works really well in this recipe since the pre-cooked rice tends to be a bit firmer, and holds up better when tossed with the sauces and vegetables.
How to Store and Keep
To Store: Let the vegetable fried rice cool completely. Then Transfer to an airtight container and place in the fridge. It will keep for 4 days in the fridge.
To Freeze: Once cooled, transfer to a freezer safe, airtight container and place in the freezer. It will keep for up to 3 months.
To Reheat: Thaw in the refrigerator overnight, or at room temperature for 1-2 hours. Add the rice to a hot skillet and stir to reheat. If the rice has completely dried out, add 1-2 tablespoons of water while cooking.
Top Tips For Making Fried Rice with Tofu
- Don’t start cooking until the pan is very hot. This will allow the ingredients to cook properly and give you the best texture too.
- Press your tofu before pan frying it!
- Feel free to add an extra drizzle or two of soy sauce right before serving. Yum!
- You can use leftover rice or freshly cooked rice. Both offer great textures and flavors.
- Feel free to make as many ingredient substitutions as you like – this recipe is very flexible!
Check Out These Other Vegan Recipes!
- Vegetarian Egg Roll In A Bowl
- Gluten Free Stir Fry Sauce
- Vegan Thai Green Curry
- Vegan Chow Mein
- Sweet Sesame Noodles with Tofu and Broccoli
- Thai Yellow Curry with Veggies, Cashews, and Tofu
- Thai Inspired Noodles with Peanut Sauce
- 50 Beginner Vegan Recipes
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🎥 Watch How to Make It
Vegan Tofu Fried Rice
Vegan Tofu Fried Rice is super satisfying, healthy and flavorful. It's packed with nutrients, and it’s a one-pot meal that can be thrown together in around 20 minutes! Family-friendly and kid-approved!
Servings: 6 servings
Calories: 262kcal
Ingredients
- 1 tbsp extra virgin olive oil
- 3 cloves garlic, minced
- 1 tbsp minced ginger
- ½ red onion, diced
- 4 cups leftover cooked brown rice
- 1 cup red pepper, diced
- ⅛ cup frozen peas
- ¼ cup shredded carrots
- ¾ cup cooked, shelled edamame
- ½ cup fresh or frozen corn
- 6 ounces firm tofu cut into 1/4-inch cubes
- 3 tbsp low-sodium soy sauce
- 2-3 tbsp Thai Red Curry Sauce Or coconut milk + 1 tsp curry powder
- ⅛ cup sliced green onion for topping
Instructions
- Heat 1 tablespoon of oil in a wok or large skillet until very hot (over medium high heat). Add your tofu cubes and pan fry until golden brown on each side. Remove the tofu from the pan and transfer to a plate.
- Add 1 tsp olive oil to the pan and add the garlic, red pepper, onion, and ginger and cook, stirring, until softened and aromatic, about 2 to 3 minutes.
- Add the rice, edamame, corn, carrots, peas and tofu and cook, stirring, until heated through, about 5 minutes.
- Add the soy sauce and incorporate thoroughly
- When cooking is almost complete, add the Thai Red Curry Sauce and top with green onion.
Notes
Top Tips For Making Vegan Tofu Fried Rice
- Don’t start cooking until the pan is very hot. This will allow the ingredients to cook properly and give you the best texture too.
- Press your tofu before pan frying it!
- Feel free to add an extra drizzle or two of soy sauce right before serving. Yum!
- You can use leftover rice or freshly cooked rice. Both offer great textures and flavors.
- Feel free to make as many ingredient substitutions as you like – this recipe is very flexible!
Nutrition
Calories: 262kcal | Carbohydrates: 41g | Protein: 9g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 260mg | Potassium: 344mg | Fiber: 5g | Sugar: 3g
The perfect recipe to make for my vegan friends – they will be absolutely delighted! 🙂
Yes!! And it’s so satisfying even non-vegans will enjoy it too!
I’ve stumbled upon this recipe because I’ve been looking for a new way to enjoy tofu. And this is EXACTLY what I need right now!
Woohoo!! Thanks Mirlene!
this sounds so good and looks great thanks for the recipe!
Thanks Claudia! Enjoy!
We all love fried rice here. I love making it at home because it saves a lot of money. Yours looks great, and very colorful.
Totally!! It’s cheaper and healthier (and tastier!) when you make it at home! I can’t wait to hear how this turns out for you!
I’m always on the lookout for more ways to use tofu. I love how simple this recipe is — will try it this weekend!
Yay!! I’m sure you’ll love this recipe Alice!
Has anyone tried to make this quinoa? I always seem to have more leftover quinoa than rice around 🙂
This would work great with quinoa Kathryn! Just follow the recipe exactly the same way you would for rice and it should turn out well.
I also love fried rice but I’m trying to stay away from it now because it is fatty, which is why I’m really glad that there is a way I can enjoy it without having to worry about my health. That veggie rice looks so yummy I can almost taste it, I am writing that recipe down and I would try my best to make it on my own. I prepare my own meals now since I’ve decided to make healthier food choices. I haven’t had rice for a week now and you can only imagine how much I’ve been craving for it but I’ve been trying so hard to resist. Good thing I found this post, now I can satisfy my craving without sacrificing my health. Thank you so much for sharing this.
Regards,
Sam
Thanks Sam! Enjoy!
Great pic.
Pinned to my Veggie Tables board at Pinterest.
Thanks Anthony!
I love fried rice, specially in the morning.. My mama always cook fried rice and the whole family would be so happy.
Thanks Cherry – I’m sure you will love this recipe then!
Looks awesome! Thanks for the recipe!
Thanks Matt! I’m sure you’ll love this recipe!
I first had veg fried rice during my trip to India! It is regarded as a delicious and spicy lunch dish and is phenomenal in taste. I think I cannot forget the taste; mind blowing, rich and exotic. This sounds similar, thank you so much for sharing information 🙂 I am going to try this for sure and thanks for acknowledging the fat/calorie count!
Oh nice!! Veg fried rice in India is absolutely delicious. I’m sure you’ll love this recipe Anna, keep me posted on how it turns out!
that looks awesome I have to give it a try, thanks for sharing it!
Thanks Axel! I’m sure you will love it!
Oh my goodness! This will be part of our family’s upcoming weekend gathering 🙂
Thanks Mike! Enjoy!
OMG! I love this dish! My mom swaps the soy sauce for tomato sauce and it become a more Mexican-inspired saucy style….try it it’s delicious!
Oh nice!! Love the idea of swapping out the soy sauce too — I can see it becoming more Mexican inspired with tomato sauce. I’ll have to try that next time!
I made this over the weekend and it turned out really awesome. I added a pinch of sugar and made it taste really good! Thanks Anjali
Awesome!! That’s so great! And what an interesting idea to add a pinch of sugar – I’ll have to try that next time! 🙂
[…]If you able to always stay on your healthy eating plan you’ll feel that eating healthy foods isn’t a diet but it’ll become your living habit[…]
The curry sauce is a nice touch!
I have yet to try edamame… great recipe! It looks delish.
Awesome Vegan Girl
I love edamame – it’s a great source of protein and fiber 🙂 You can use it in other meals too – it’s great on salads and in stir frys. Let me know if you try it and how you like it!
Loving this! Thanks for sharing.
no problem! glad you liked it 🙂
mmmm – I like the look of that and a great way to sneak some tofu in the meal for my meat-loving husband!