Tofu Fried Rice Recipe: Easy, Healthy, and Vegan-Friendly

If you’re looking for a quick, nutritious, and flavorful meal, tofu fried rice is a perfect choice. Packed with plant-based protein, colorful vegetables, and hearty rice, this recipe is not only satisfying but also versatile enough to suit various dietary preferences. Whether you’re a fan of Asian-inspired cuisine or simply need a fast weeknight dinner idea, tofu fried rice checks all the boxes. Here, we’ll guide you through crafting this delightful dish with easy-to-follow instructions, along with its nutritional benefits.

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Tofu Fried Rice Recipe

Tofu Fried Rice is a nutritious and delicious vegetarian dish, perfect for a quick and wholesome meal. This recipe combines the protein power of tofu with the wholesome goodness of vegetables and rice. It's a versatile dish, easily customizable with your favorite veggies or sauces. Ideal for lunch or dinner, it can be prepared in under an hour, making it a great option for busy weekdays.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Course Main Course

Cuisine Chinese

Servings 4

Calories 350 kcal

Equipment

• Cutting board
• Knife
• Medium bowl
• Paper towels
• Large skillet or wok
• Spatula
• Medium pot (for cooking rice, if not pre-cooked)

Ingredients

  

• 1 cup uncooked white or brown rice
• 1 block (14 ounces) firm tofu
• 2 tbsp vegetable oil (divided)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 cup mixed vegetables (carrots, peas, bell peppers, corn)
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 green onions, sliced
• Salt and pepper to taste

Instructions

 

Prepare the Rice

• If using uncooked rice, cook according to package instructions. Once cooked, let it cool. Using leftover rice works well because it is drier and helps in achieving better texture for fried rice.

Prepare the Tofu

• Drain the tofu and wrap it in paper towels. Press it under a heavy object for about 15 minutes to remove excess moisture.
• Cut the tofu into small cubes.

Cook the Tofu

• Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
• Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.

Cook the Vegetables

• In the same skillet, add the remaining 1 tablespoon of vegetable oil.
• Add the diced onion and cook until translucent, about 3-4 minutes.
• Add the minced garlic and cook for another 1-2 minutes.
• Add the mixed vegetables and cook until tender, about 5-7 minutes.

Combine Ingredients

• Add the cooked rice to the skillet with the vegetables and mix well.
• Return the tofu to the skillet and stir to combine.
• Add soy sauce, sesame oil, and any optional ingredients like grated ginger or hot sauce. Stir well to ensure everything is evenly coated.
• Cook for another 3-5 minutes, allowing the flavors to meld together.

Finish and Serve

• Remove from heat and stir in the sliced green onions.
• Taste and adjust seasoning with salt and pepper as needed.
• Garnish with sesame seeds if desired.
• Serve hot.

Notes

Tips

• Using day-old rice is ideal for fried rice as it helps in achieving a non-sticky texture.
• Customize the vegetables based on what you have on hand or your personal preferences.
• For added flavor, you can include ingredients like oyster sauce or hoisin sauce.

Enjoy your homemade Tofu Fried Rice!

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Why Tofu Fried Rice?

Tofu fried rice is a fantastic one-pan meal that’s:

• Vegan-friendly: Ideal for those following a plant-based diet.
• Customizable: You can adjust the veggies and seasonings to your liking.
• Quick and Easy: Ready in under 30 minutes.
• Nutritious: High in protein, fiber, and essential vitamins.

Ingredients

Main Ingredients:

• 1 cup of cooked rice (preferably day-old for the best texture)
• 1 block (about 14 oz) of firm tofu, pressed and crumbled
• 1 cup of mixed vegetables (e.g., peas, carrots, bell peppers, and corn)
• 2 tablespoons of soy sauce (or tamari for a gluten-free option)
• 1 tablespoon of sesame oil
• 2 cloves of garlic, minced
• 1 small onion, diced
• 2 green onions, chopped (for garnish)

Optional Add-ins:

• 1 teaspoon of ginger, grated
• 1 teaspoon of chili flakes for a spicy kick
• 1 teaspoon of hoisin sauce for extra flavor

Instructions

1. Prepare the Tofu: Start by pressing the tofu to remove excess water. Once pressed, crumble it into small, bite-sized pieces.
2. Cook the Vegetables: Heat a large skillet or wok over medium-high heat. Add sesame oil and sauté the garlic and onion until fragrant, about 1-2 minutes. Add the mixed vegetables and cook until tender, about 5 minutes.
3. Cook the Tofu: Push the vegetables to one side of the skillet and add the crumbled tofu. Cook for 3-4 minutes, stirring occasionally, until it starts to brown slightly.
4. Combine Ingredients: Add the cooked rice to the skillet, breaking up any clumps. Pour in the soy sauce (and hoisin sauce if using) and mix everything thoroughly.
5. Add Garnish: Sprinkle the chopped green onions on top and cook for another 2 minutes to let the flavors meld.
6. Serve: Transfer the tofu fried rice to a serving dish and enjoy hot. Pair it with a side of spring rolls or miso soup for a complete meal.

Nutrition Information (Per Serving)

• Calories: 280-300 kcal
• Protein: 12-15g
• Carbohydrates: 35-40g
• Fat: 8-10g
• Fiber: 4-6g
• Sodium: 600-700mg

Tips for Perfect Tofu Fried Rice

1. Use Day-Old Rice: Day-old rice is less sticky and gives the dish a better texture.
2. Press the Tofu Well: Removing excess water ensures the tofu becomes crispier when cooked.
3. Customize Your Veggies: Use whatever you have on hand, such as broccoli, zucchini, or mushrooms.
4. Experiment with Seasonings: Add a splash of rice vinegar or a drizzle of sriracha for added flavor.

Q: How long to cook rice in Air Fryer?

A: Cooking rice directly in an air fryer is not a common method because air fryers are designed for dry-heat cooking rather than the moist-heat method required for rice. Typically, rice is cooked by boiling or steaming to absorb water and become tender. However, if you want to prepare rice for use in recipes like air fryer risotto balls, it’s best to cook the rice using a traditional method first and then use the air fryer for the final preparation.

Cooking Rice Traditionally

1. Stovetop Method:
   • Rinse 1 cup of rice under cold water until the water runs clear.
   • In a pot, combine the rinsed rice with 2 cups of water.
   • Bring the water to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the water is absorbed and the rice is tender.
   • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving or using in recipes.
2. Rice Cooker Method:
   • Rinse 1 cup of rice under cold water until the water runs clear.
   • Place the rinsed rice in the rice cooker and add 2 cups of water.
   • Set the rice cooker to the appropriate setting and let it cook. Most rice cookers will automatically switch to “warm” mode once the rice is done.

Preparing Risotto Balls (Arancini) in the Air Fryer

Once you have cooked the rice or risotto, you can make arancini and use the air fryer to cook them.

1. Prepare the Risotto Balls:
   • Form the cooled risotto into balls, placing a small piece of mozzarella cheese in the center if desired.
   • Roll each ball in flour, dip in beaten egg, and coat with breadcrumbs.
2. Cook in the Air Fryer:
   • Preheat your air fryer to 375°F (190°C).
   • Lightly spray the risotto balls with cooking oil to help them crisp up.
   • Place the risotto balls in the air fryer basket in a single layer, ensuring they are not touching.
   • Cook for 10-12 minutes, turning them halfway through the cooking time, until they are golden brown and crispy.

By using the traditional method for cooking rice and then finishing the risotto balls in the air fryer, you can achieve the best texture and flavor for your arancini.

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.