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Veggie Tofu Fried Rice

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Veggie Tofu Fried Rice is perfect when you want a savory, flavorful, and healthful meal. The rice, scramble, and sauce components can be made in advance and then you can just pan-fry it off when you are ready to eat.

Tofu Veggie Scramble

If you just want to make the Tofu Veggie Scramble, click here.

Make-Ahead Meal-Prep

This is a fabulous Make-Ahead recipe. You can divide it however you want.

I usually make the sauce in 4 ramekins because it settles, so having it pre-divided works best for cooking one batch at a time. We get four large bowls of Veggie Tofu Fried Rice throughout the week.

I put the rice and the scramble in separate large square containers that are easy to visually divide by four, but you could also just pre-portion them into 4 containers for each.

Additionally, if you want to divide this by 2, it would yield two large bowls twice.

If you want to make 4 large bowls at once, you may need to pan-fry it in two batches or in two pans at the same time.

I have placed sauce measurement for 4 containers and 2 containers in the notes to help with meal prep.

For me, 1/4 of this recipe is almost more than I can eat. 1/4 of the recipe could easily serve 2, giving you 8 total servings.

Rice

I’ve used short, medium, and long grain brown rice. Today, I’ve used brown jasmine rice. Most rice will work well in this recipe. Here’s how I like to cook rice: High-Altitude Oven Brown Rice.

Let’s Make Veggie Tofu Fried Rice

Veggie Tofu Scramble

Prepped ingredients for Veggie Tofu Scramble
Prepped ingredients for Veggie Tofu Scramble

Pull apart and crumble the tofu. Place it in a large bowl. Measure spices & unfortified nutritional yeast into a bowl and combine. Then pour spice mixture onto the crumbled tofu and stir until coated. Set aside.

Heat 1 TBSP of the Earth Balance in a big sauté pan and sauté the onions and peppers over medium high heat for 2 -3 minutes.

Then add the rest of the veggies (add them frozen if they are frozen, no need to thaw) and sauté for 5 minutes.

Stir the veggies into a wreath shape. Place the remaining 1 TBSP Earth Balance in the middle and add the crumbled tofu & spice mixture to the middle. Stir and sauté everything together. Mash the veggies and tofu into the pan and let it sit for a minute to get nice seared bits, then stir, flip and repeat.

When the veggies are soft & a little browned and the tofu looks yellowish & seared in spots, the Vegan Tofu Veggie Scramble is ready. Taste and add more salt, seasoned salt, and/or unfortified nutritional yeast if desired. Sauté until combined. Set aside until ready to pan-fry with sauce and rice.

Sauce (see notes below if you want to pre-portion)

Sauce ingredients for Veggie Tofu Fried Rice
Sauce ingredients

Combine all sauce ingredients and stir together with a fork.

Veggie Tofu Fried Rice

Take out either 1/4 or 1/2 of the sauce, rice, and scramble depending on how much you want to make. If you want to pan-fry all of it you will either need to do it in two batches or two pans.

Pour the sauce in the pan and heat over medium-plus to medium-high heat. Once it sizzles add the rice, tossing it until rice is uniformly brown.

Then add the veggie scramble and pan-fry, stirring and mashing occasionally. Let it sit for 1 minute in the pan to sear before flipping and stirring.

Once hot and seared, the Veggie Tofu Fried Rice is ready to serve & enjoy. Top with sliced scallions and/or Thai basil if desired.

Veggie Tofu Fried Rice topped with sliced scallions and Thai basil
Veggie Tofu Fried Rice topped with sliced scallions and Thai basil
Veggie Tofu Fried Rice topped with sliced scallions and Thai basil
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Veggie Tofu Fried Rice

Veggie Tofu Fried Rice is perfect when you want a savory, flavorful, and healthful meal. The components can be made in advance and then you can just pan-fry it off when you are ready to eat.
Course Breakfast, Meal Prep, Vegan Protein
Cuisine American, Mediterranean
Keyword dairy-free, nooch, vegan, Veggie
Cook Time 15 minutes
Prep Time + Add more prep time for rice 20 minutes
Total Time 35 minutes
Servings 8 or 4 very generous servings
Calories 222kcal

Ingredients

Rice

  • ~3 cups cooked rice I prepare 1½ cup dry rice, link goes to high-altitude oven rice post

Veggie Tofu Scramble

  • 1 block super firm tofu no need to press if vac-u packed; use extra-firm & press if water-packed.
  • 3/4 cup unfortified nutritional yeast; more to taste I do not recommend fortified nutritional yeast for this recipe
  • 1 teaspoon turmeric powder
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 3/4 teaspoon salt more to taste or use less if using less or no veggies
  • 1 teaspoon Lawry's seasoned salt more to taste
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground black pepper
  • 2 TBSPs Earth Balance or oil for cooking divided
  • 1/2 cup onions sliced into half-moons or diced
  • 1/2 cup red bell pepper sliced or diced
  • 3 cups mixed veggies of your choice, frozen, canned fresh or a combination
  • black salt optional; if you want an eggy taste. A little goes a long way, add it at the very end of frying the rice otherwise the flavor gets muted if you cook it.

Sauce (see notes below if you want to pre-portion)

  • 1 teaspoon onion powder
  • 1/2 teaspoon ground black pepper
  • 2 TBSP coconut sugar or brown sugar
  • 4 teaspoons sesame oil
  • 1/4 cup rice vinegar
  • 1/4 cup low sodium soy sauce sub low sodium tamari for gluten-free
  • 4 – 5 cloves garlic minced, or 4 – 5 teaspoons jarred minced garlic
  • 2 – 4 teaspoons sriracha more or less depending on heat-spice preference
  • 1 teaspoon liquid smoke

Garnish (optional)

  • Thai basil leaves
  • sliced scallions

Instructions

Veggie Tofu Scramble

  • Pull apart and crumble the tofu. Place it in a large bowl.
  • Measure spices & unfortified nutritional yeast into a bowl and combine. Then pour spice mixture onto the crumbled tofu and stir until coated. Set aside.
  • Heat 1 TBSP of the Earth Balance in a big sauté pan and sauté the onions and peppers over medium high heat for 2 -3 minutes. Then add the rest of the veggies (add them frozen if they are frozen, no need to thaw) and sauté for 5 minutes.
  • Stir the veggies into a wreath shape. Place the remaining 1 TBSP Earth Balance in the middle and add the crumbled tofu & spice mixture to the middle. Stir and sauté everything together. Mash the veggies and tofu into the pan and let it sit for a minute to get nice seared bits, then stir, flip and repeat.
  • When the veggies are soft & a little browned and the tofu looks yellowish & seared in spots, the Vegan Tofu Veggie Scramble is ready. Taste and add more salt, seasoned salt, and/or unfortified nutritional yeast if desired. Sauté until combined. Set aside until ready to pan-fry with sauce and rice.

Sauce (see notes below if you want to pre-portion)

  • Combine all sauce ingredients and stir together with a fork.

Veggie Tofu Fried Rice

  • Take out either 1/4 or 1/2 of the sauce, rice, and scramble depending on how much you want to make. If you want to pan-fry all of it you will either need to do it in two batches or two pans.
  • Pour the sauce in the pan and heat over medium-plus to medium-high heat. Once it sizzles add the rice, tossing it until rice is uniformly brown. Then add the veggie scramble and pan-fry, stirring and mashing occasionally. Let it sit for 1 minute in the pan to sear before flipping and stirring.
  • Once hot and seared, the Veggie Tofu Fried Rice is ready to serve & enjoy. Top with sliced scallions and/or Thai basil if desired.

Notes

Nutrition Information is approximate.

Make-Ahead Meal-Prep Sauce Measurements

You may want to measure the sauce in small separate containers because it settles. If you make it all in one container, be sure to stir-well before using.
If measuring 4x into 4 containers: 
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon ground black pepper
  • 1 & 1/2 teaspoon coconut sugar or brown sugar
  • 1 teaspoon sesame oil
  • 1 TBSP rice vinegar
  • 1 clove garlic minced, or 1 teaspoons jarred minced garlic
  • 1/2 to 1 teaspoon sriracha more or less depending on heat-spice preference
  • 1 TBSP low sodium soy sauce sub low sodium tamari for gluten-free
  • 1/4 teaspoon liquid smoke
If Measuring 2x into 2 containers:
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 1 TBSP coconut sugar or brown sugar
  • 2 teaspoon sesame oil
  • 2 TBSP rice vinegar
  • 2 cloves garlic minced, or 2 teaspoons jarred minced garlic
  • 1 to 2 teaspoons sriracha more or less depending on heat-spice preference
  • 2 TBSPs low sodium soy sauce sub low sodium tamari for gluten-free
  • 1/2 teaspoon liquid smoke

Salt for scramble

I start light on the salt. I usually end up adding up 3/4 teaspoon more after I taste it. It depends on personal preference and how you will be enjoying the scramble. If you are adding a salty sauce or vegan cheese, you may want to keep the salt low. Also, if you are skipping veggies or using less you will likely want to go light on the salt. 

Add black salt to make it eggy

My taste buds have changed over the years since becoming vegan. I now find the taste or smell of anything sulfuric or eggy off-putting. However, if you want that eggy flavor, try using a little black salt—a little goes a long way. Add right before serving as cooking can mute or dull the flavor.
www.planttestkitchen.com

Nutrition

Serving: 1of 8 | Calories: 222kcal | Carbohydrates: 35g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 909mg | Potassium: 404mg | Fiber: 5g | Sugar: 4g | Vitamin A: 3823IU | Vitamin C: 22mg | Calcium: 50mg | Iron: 2mg

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Did You Make Veggie Tofu Fried Rice?

How was it? Did you meal prep? Any variations? Tell me about in the comments section below.

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