Blog post

Tofu + Veggie Fried Rice

February 1, 2019Mikaela Ian

Happy Friday! It’s a typical winter day in Bermuda – temps in the 60s and it’s cloudy. Cool, but not cold.

This time of year, I want nothing but bowls of comfort food. Think mashed potatoes, risotto, pasta, shepherd’s pie, that sort of thing. But the way my goals are set up, I can only eat those things in moderation as they tend to be off plan.

But rice, I can eat. Of course, I can’t technically eat a whole bowl of rice, but I can eat rice. These days, I typically add tons of veggies to my rice and that way it feels like I’m eating a whole bowl of rice.

Fried rice is something we all eat. I’ve eaten it regularly since I was a child, especially when we went out to eat. Since we were vegetarian, Asian food is one cuisine where we didn’t have many limitations and veggie fried rice was always delicious.

As I’ve gotten older, I tend to make it with considerably more veggies and less oil. Also, I don’t really fry it either. This version is chock full of veggies and only uses a tablespoon of oil to get the rice crispy. Tofu provides the protein and tamari gives it that super savouy, umami flavour.

To keep it vegan, don’t add eggs. If you eat meat, feel free to sub in a cup or two of cooked chopped chicken. This recipe is super customizable. You can add whatever veggies you like or whatever you have in the fridge. I generally do broccoli, mushrooms, shredded cabbage and sometimes carrots. It’s totally up to you!

Try it out and let me know how you like it!

Tofu + Veggie Fried Rice

A delicious, super veggie “fried” rice that uses a tiny bit of oil and is good for you!
Course Main Course
Cuisine Chinese
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 people


  • 2 cups cold cooked rice or one cup uncooked if you’re starting from scratch
  • 4 cups chopped veggies (I used broccoli, shredded cabbage and mushrooms
  • 4 green onions/scallions, thinly sliced
  • 1 block extra firm tofu
  • 1 eggs (optional)
  • 4 tbsp tamari or soy sauce
  • 2 tsp sriracha


  • Cook rice according to direction on package if you haven’t cooked it already. Put in fridge to cool. 
  • Wrap the block of tofu in a tea towel or four to five pieces of paper towel and put something heavy on top of it such as a cast iron skillet. This will press all the liquid out of the tofu. Let it press for 15 to 30 minutes.
  • Once the tofu is pressed, turn it on its side and cut it in half. Then place the two square on top of each other and cut it in half lengthwise. You will now have four even size pieces. Dice the tofu into half inch pieces and toss with one tablespoon tamari or soy sauce. Set aside.
  • Heat a wok or cast iron pan to medium high on the stovetop. Alternatively, you can use a griddle pan, which is what I use to make fried rice. Add the olive oil to the hot pan and add the tofu 30 second later.
  • Let the tofu brown on one side and flip over, about three minutes per side. Once tofu is cooked, add the veggies. Cook the veggies, stirring often for about five minutes.
  • At this point, if you are using egg, take the veggies/tofu out and add the egg to the pan. Scramble until cooked, about three minutes. Then add veggies/tofu back to the pan.
  • If you aren’t using egg, add the rice the to pan with the soy sauce and scallions. Stir everything together and then press the rice to the bottom of the pan to get it crispy. Leave it for about three minutes until it starts to brown. Flip the rice over and let the other side get crispy.
  • Once the rice is crisp, stir everything together again and check the seasonings. You may want to add a bit more soy sauce if it seems bland and a teaspoon of sriracha for a bit of spice. Serve immediately.
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