High Protein Veg Fried Rice

Elevate your weeknight dinner game with this High Protein Veg Fried Rice, a nutritious twist on a classic favorite. Packed with protein-rich ingredients like crispy tofu, hearty edamame, and optional quinoa in place of brown rice, this dish is both satisfying and energizing. A vibrant medley of carrots, bell peppers, peas, and seasoned garlic brings bold flavors and color to every bite, while a hint of turmeric adds warmth and a subtle golden hue. Quick to prepare in just 35 minutes, this recipe is perfect for busy days and can easily be customized for gluten-free or vegan diets. Serve it as a stand-alone meal or alongside your favorite Asian-inspired dishes for the ultimate wholesome feast.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 cups Cooked brown rice (or quinoa for extra protein)
• 1 block (14 ounces) Firm tofu, pressed and cubed
• 1 cup Cooked edamame (shelled)
• 1 medium Carrot, diced
• 1 medium Bell pepper, diced
• 0.5 cup Frozen peas
• 2 stalks Scallions, sliced
• 3 cloves Garlic, minced
• 3 tablespoons Soy sauce (use tamari for gluten-free)
• 2 tablespoons Sesame oil
• 0.5 teaspoons Ground turmeric
• 0.25 teaspoons Ground black pepper
• 2 tablespoons Olive oil or neutral cooking oil
• 2 tablespoons Fresh cilantro or parsley (optional, for garnish)

Directions

Step 1

Begin by pressing the tofu to remove excess moisture. Wrap the block of tofu in a clean kitchen towel or paper towels and place a heavy object on top for 10 minutes. Once pressed, cut the tofu into small cubes.

Step 2

Heat 1 tablespoon of olive or neutral cooking oil in a large skillet or wok over medium-high heat. Add the tofu cubes and stir-fry for 5-7 minutes until golden and crispy. Remove the tofu from the pan and set aside.

Step 3

Return the skillet or wok to medium heat and add the remaining 1 tablespoon of cooking oil. Add minced garlic and the white part of the scallions, stirring until fragrant, about 30 seconds.

Step 4

Add the diced carrot, bell pepper, frozen peas, and cooked edamame to the pan. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.

Step 5

Push the veggies to one side of the skillet and pour the sesame oil on the other side. Add the ground turmeric and black pepper, stirring to combine with the oil. Mix the seasoned oil into the vegetables.

Step 6

Increase the heat to high and add the cooked brown rice (or quinoa) to the skillet, along with the cooked tofu. Pour the soy sauce over the mixture and stir-fry everything together for 2-3 minutes, ensuring the rice and vegetables are evenly coated.

Step 7

Turn off the heat and stir in the green parts of the scallions. Taste and adjust seasoning if needed by adding more soy sauce or black pepper.

Step 8

Transfer the fried rice to a serving platter and garnish with fresh cilantro or parsley if desired. Serve warm and enjoy your high-protein vegetable fried rice!

Nutrition Facts

Serving size	1628.9 grams (1628.9g)

Amount per serving	% Daily Value*
Calories	2167

Total Fat 103.70g	133%
Saturated Fat 15.40g	77%
Polyunsaturated Fat 11.70g
Cholesterol 0mg	0%
Sodium 2790mg	121%
Total Carbohydrate 211.80g	77%
Dietary Fiber 40.70g	145%
Total Sugars 22.80g
Protein 112.50g	225%

Vitamin D 0IU	0%
Calcium 2961mg	228%
Iron 22mg	122%
Potassium 3044mg	65%

*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: 41.8%

Protein: 20.2%

Carbs: 38.0%