High Protein Tofu Fried Rice

Elevate your weeknight dinners with this vibrant and nourishing High Protein Tofu Fried Rice. Packed with plant-based protein from crumbled extra-firm tofu, hearty edamame, and wholesome brown rice, this dish is a satisfying, nutrient-rich spin on a classic takeout favorite. A colorful medley of carrots, green peas, and green onions adds a burst of freshness, while aromatic garlic, ginger, sesame oil, and low-sodium soy sauce deliver the perfect balance of savory flavors. Ready in just 35 minutes, this recipe is ideal for meal prep, as it reheats beautifully. Serve it piping hot, garnished with green onions, for a simple yet flavor-forward dish that will leave everyone asking for seconds. Perfect for vegans or anyone seeking a high-protein, meat-free meal!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 g Extra-firm tofu
• 3 cups Cooked brown rice
• 1 cup Frozen shelled edamame
• 1 cup Carrots, diced
• 0.5 cup Frozen peas
• 3 stalks Green onions, thinly sliced
• 3 tbsp Soy sauce (low-sodium)
• 1 tbsp Sesame oil
• 3 cloves Garlic, minced
• 1 tsp Ground ginger
• 2 tbsp Vegetable oil
• 0 to taste Salt and black pepper

Directions

Step 1

Begin by pressing the tofu to remove excess moisture: wrap the tofu block in a clean towel or paper towels, place it on a plate, and set a heavy object on top. Let it press for 10-15 minutes.

Step 2

Meanwhile, prepare all your ingredients. Dice the carrots, slice the green onions, and microwave or boil the frozen edamame and frozen peas according to package instructions. Drain and set aside.

Step 3

After pressing, crumble the tofu into small, bite-sized pieces using your hands or a fork.

Step 4

In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the crumbled tofu and cook for 5-7 minutes, stirring occasionally, until lightly browned. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add 1 more tablespoon of vegetable oil. Add the diced carrots and cook for 3-4 minutes, until they start to soften. Then add the minced garlic and ground ginger, cooking for another 1-2 minutes until fragrant.

Step 6

Push the carrot mixture to one side of the skillet. Add the cooked brown rice to the other side of the skillet and pour the sesame oil and soy sauce over the rice. Stir well to coat the rice evenly with the sauce.

Step 7

Add the cooked tofu back into the skillet, along with the cooked edamame, peas, and half of the sliced green onions. Mix everything together and cook for another 3-4 minutes, stirring often, until heated through.

Step 8

Taste and season with salt and black pepper as needed.

Step 9

Serve the high-protein tofu fried rice hot, garnished with the remaining green onions.

Nutrition Facts

Serving size	1536.8 grams (1536.8g)

Amount per serving	% Daily Value*
Calories	2059

Total Fat 88.90g	114%
Saturated Fat 13.40g	67%
Polyunsaturated Fat 24.80g
Cholesterol 0mg	0%
Sodium 3242mg	141%
Total Carbohydrate 218.70g	80%
Dietary Fiber 38.20g	136%
Total Sugars 19.80g
Protein 112.20g	224%

Vitamin D 0IU	0%
Calcium 2988mg	230%
Iron 22mg	121%
Potassium 3396mg	72%

*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.

Source of Calories

Fat: 37.7%

Protein: 21.1%

Carbs: 41.2%