Vegetable & Tofu Fried Rice

Vegetable & Tofu Fried Rice

0 Reviews
From:, November 2017

Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 large eggs, beaten
  • 2 tablespoons canola oil, divided
  • 3 scallions, sliced
  • 2 teaspoons grated ginger
  • 2 large cloves garlic, grated
  • 2 cups sliced snow peas
  • 1 cup diced red bell pepper
  • 2 cups cooked brown rice, cooled
  • 1 8-ounce package baked tofu, diced
  • 3 tablespoons oyster sauce


  • Prep

  • Ready In

  1. Heat a large flat-bottomed carbon-steel wok or large cast-iron skillet over high heat. Coat the bottom with cooking spray. Add eggs; cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and roughly chop.
  2. Add 1 tablespoon oil to the wok (or pan) along with the scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add snow peas and bell pepper; cook, stirring, until just tender, 2 to 3 minutes. Transfer to a large bowl.
  3. Add the remaining 1 tablespoon oil, rice and tofu to the pan; cook, stirring, until hot, about 2 minutes. Return the vegetables and eggs to the pan; add oyster sauce and stir until well combined.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 371 calories; 16 g fat(3 g sat); 4 g fiber; 39 g carbohydrates; 18 g protein; 69 mcg folate; 93 mg cholesterol; 6 g sugars; 0 g added sugars; 1,972 IU vitamin A; 81 mg vitamin C; 176 mg calcium; 4 mg iron; 653 mg sodium; 349 mg potassium
  • Nutrition Bonus: Vitamin C (135% daily value), Vitamin A (39% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 medium-fat protein, 1½ fat, 1½ starch, 1½ vegetable

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