Main courseVegetarian€

Fried Rice with Crispy Tofu and Edamame

Prepare a top-notch vegan fried rice that's better than takeout. The combination of crispy tofu, fresh vegetables, and rich Asian seasonings makes for a hearty, well-balanced meal.

Prep time
13 min
Cook time
15 min
Total time
28 min
Servings
2

Recipe

For the crispy tofu

MORI-NU, Tofu, silken, firm
200 g
Soy sauce made from soy and wheat (shoyu), low sodium
1 tbsp
CORN STARCH
1 tsp

For the rice and vegetables

Rice, white, long-grain, parboiled, enriched, dry
120 g
Edamame, frozen, unprepared
100 g
Carrots, mature, raw
1 medium
Broccoli, raw
100 g
Green onion, (scallion), bulb and greens, root removed, raw
2 medium
Garlic, raw
2 clove
Ginger root, raw
1 tbsp
Soy sauce made from soy (tamari)
2 tbsp
Oil, sesame, salad or cooking
1 tbsp
Syrups, maple
1 tsp

Per servingTotal
Calories:331.4 kcal662.8 kcal
Protein:18.5 g37 g
Carbohydrates:37.2 g74.3 g
Fiber:5.6 g11.2 g
Water:275 ml549.9 ml
Fat:13.1 g26.2 g
Micronutrients
Sugar:7.2 g14.3 g
Saturated fat:1.6 g3.2 g
Cholesterol:0 mg0 mg
Sodium:1187.9 mg2375.7 mg
Potassium:851.5 mg1702.9 mg
Calcium:124.8 mg249.5 mg
Iron:4 mg7.9 mg
Magnesium:97.3 mg194.6 mg
Zinc:2.1 mg4.2 mg
Phosphorus:283.1 mg566.2 mg
Vitamin C:52.6 mg105.1 mg
Vitamin A:266 µg532 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Thoroughly pat the tofu dry with a paper towel and cut it into 1 cm cubes. Heat coconut oil in a pan and cook the tofu over medium heat for 8–10 minutes, until golden brown and crispy. Set aside on a plate.
2
Add sesame oil, garlic, and ginger to the same pan. Quickly sauté until fragrant (about 30 seconds).
3
Add the mixture of peas, carrots, and edamame. Cook for 3–5 minutes, until the vegetables soften but still retain their color.
4
Add the cold rice to the pan. Break it up with a wooden spoon and stir vigorously for 3 minutes, so the rice heats evenly and lightly crisps at the edges.
5
Pour over the soy sauce and maple syrup. Return the cooked tofu to the pan and stir everything together quickly once more, so the flavors combine.
6
Remove from heat and sprinkle with sliced spring onion. Serve immediately in deep bowls.

Nutritional benefits

Thanks to the high content of edamame and tofu, this meal provides a complete protein combination that supports tissue repair and steady energy levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.