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–+ servings
Bowl of vegan tofu fried rice

One Pan Vegan Tofu Fried Rice

A delicious, easy, and fast meal; making it the perfect healthy recipe to keep on hand for any weeknight.
5 from 2 votes
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Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4
Calories: 440kcal
Author: Tori Vasko, RD

Ingredients

FOR THE TOFU:

  • 1 block extra firm (or firm) tofu, pressed and cut into ~½ inch cubes
  • 1 tablespoon low sodium tamari (OR: low sodium soy sauce for non-gluten free)
  • 1 teaspoon sesame oil
  • 1 tablespoon corn starch
  • 1 tablespoon canola oil (OR: other neutral-flavored oil)

FOR THE RICE:

  • ~3 cups medium grain white rice, prepared according to package directions (3 cups cooked rice= 1 cup uncooked rice)
  • 1 Tbsp shallot-infused olive oil (OR: 1 tablespoon "butter" + ½ diced white onion)
  • 2 tablespoon vegan "butter" (OR: butter for non-vegan)
  • 2 cups frozen riced cauliflower
  • 1 cup frozen diced carrots and peas mix
  • ~2-4 tablespoon low sodium tamari (OR: low sodium soy sauce for non-gluten free)
  • 1 teaspoon rice vinegar
  • 1 teaspoon sesame oil
  • several cracks fresh cracked black pepper

OPTIONAL TOPPINGS (per bowl):

Equipment

Rice Cooker
Large Sauté Pan
Cutting Board
Mixing Bowls

Instructions

  • Marinate: In a small bowl, toss your tofu, tamari, and sesame oil together. Set aside.
  • Fry: Heat a sauté pan with canola oil on medium to medium-high heat. When oil is hot, toss tofu in cornstarch and add tofu to pan. Allow tofu to pan fry, flipping occasionally, until tofu is medium brown in color; about 10 minutes. Remove from pan and place onto kitchen towel or paper towel to absorb excess oil.
  • Toast: Add butter and shallot oil (or oil and onion) to pan. Once butter is melted (and onion is translucent), add the rice. Allow rice to sit in pan, without moving until some grains have a slight golden color; about 5 minutes. Then, stir to distribute the remaining "butter".
  • Combine: Add the frozen veggies, 2 tablespoon tamari, rice wine vinegar, sesame oil, and black pepper to the pan. Mix everything together, then put the lid on your pan and allow veggies to steam for around 5 minutes. Taste and add additional tamari as needed.
  • Serve: When veggies have softened, and everything is heated through, toss the tofu back into the pan. Portion into bowls and top with green onions, sesame seeds, and any other desired toppings.

Notes

To press tofu: Slice tofu lengthwise so you have two ~½ inch thin slices. Wrap slices side by side in kitchen towel, then sandwich between two cutting boards. Place a heavy object (such as a large pot or dutch oven) on top. Allow to press for a few minutes while you gather ingredients. 
Use leftover/day old rice if able: Fresh-cooked rice will still work, however leftover rice is drier from sitting in the fridge and tends to absorb flavor better. 
To add spice: Topping this rice with some sriracha adds a great layer of spice to this dish! 
Nutrition: Nutrition is calculated using a total of 3 tablespoon low sodium tamari and without toppings. 

Nutrition

Calories: 440kcal | Carbohydrates: 44g | Protein: 17g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 543mg | Potassium: 396mg | Fiber: 4g | Sugar: 1g | Vitamin A: 27IU | Vitamin C: 3mg | Calcium: 200mg | Iron: 3mg
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