Fried Rice with Tofu: A Delicious and Nutritious Recipe

Fried rice is a universally loved dish, and when paired with the goodness of tofu, it transforms into a nutritious and satisfying meal. Whether you’re a tofu enthusiast or new to this versatile ingredient, this recipe will guide you through making a mouthwatering fried rice dish that’s perfect for any occasion. Let’s dive into this easy and healthy recipe to make fried rice with tofu quickly for your high tea.

Why You’ll Love This Recipe

• Quick and Easy: Perfect for busy weeknights.
• Healthy: Loaded with protein from tofu and packed with vegetables.
• Customizable: Adjust the ingredients to suit your taste and dietary needs.
• Vegan-Friendly: A great option for plant-based eaters.

Ingredients

For the Tofu:

• 1 block (300g) firm tofu
• 2 tablespoons olive oil
• 2 tablespoons tamari or soy sauce
• 1 teaspoon sesame oil (optional)

For the Fried Rice:

• 3 cups cooked jasmine or basmati rice (preferably day-old)
• 2 tablespoons vegetable oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 cup mixed vegetables (carrots, peas, and bell peppers)
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce or a vegan alternative
• 1 teaspoon chili sauce (optional)
• Salt and pepper to taste
• 2 green onions, sliced for garnish
• Sesame seeds for garnish (optional)

Step-by-Step Instructions to make Fried Rice with Tofu

1. Prepare the Tofu

1. Drain the tofu and press it between paper towels to remove excess water.
2. Cut the tofu into bite-sized cubes.
3. In a bowl, mix olive oil, tamari, and sesame oil. Add tofu and toss to coat. Let it marinate for 10-15 minutes.
4. Heat a non-stick pan over medium heat. Add the marinated tofu and fry until golden brown on all sides. Remove from heat and set aside.

2. Cook the Fried Rice

1. Heat vegetable oil in a large wok or skillet over medium-high heat.
2. Add chopped onions and garlic. Stir-fry until fragrant.
3. Toss in mixed vegetables and cook for 3-4 minutes until tender-crisp.
4. Push the vegetables to one side of the pan and add the cooked rice.
5. Pour soy sauce, oyster sauce, and chili sauce over the rice. Mix well to combine.
6. Stir the vegetables and rice together, ensuring even distribution of sauces.

3. Combine Tofu and Fried Rice

1. Gently fold the cooked tofu into the fried rice.
2. Cook for another 2-3 minutes to let the flavors meld together.
3. Taste and adjust seasoning with salt and pepper as needed.

4. Garnish and Serve

1. Transfer the fried rice to a serving dish.
2. Garnish with sliced green onions and sesame seeds for an extra touch of flavor and texture.
3. Serve hot and enjoy your homemade fried rice with tofu!

Tips for the Best Fried Rice with Tofu

• Use Day-Old Rice: Chilled rice prevents clumping and gives the best texture.
• Press Tofu Well: Removing excess water ensures the tofu gets crispy when fried.
• Experiment with Sauces: Try adding hoisin sauce or sriracha for extra depth of flavor.
• Add a Crunch: Sprinkle roasted peanuts or cashews for added texture.
• Make it Spicy: Add freshly chopped chili or a dash of hot sauce if you like heat.

Nutritional Benefits

• Protein-Packed: Tofu is an excellent source of plant-based protein.
• Vitamin-Rich: Mixed vegetables provide a range of essential vitamins and minerals.
• Low in Fat: Baking or frying tofu with minimal oil keeps this dish heart-healthy.

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