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Main mealVegetarianBalancedVeganLegumes€

Fried Rice with Crispy Tofu and Edamame

Name: Fried Rice with Crispy Tofu and Edamame
Prep time: 13 min
Cook time: 15 min
Total time: 28 min
Yield: 2
Ingredients: 200 g MORI-NU, Tofu, silken, firm; 1 tbsp Soy sauce made from soy and wheat (shoyu), low sodium; 1 tsp CORN STARCH; 120 g Rice, white, long-grain, parboiled, enriched, dry; 100 g Edamame, frozen, unprepared; 1 medium Carrots, mature, raw; 100 g Broccoli, raw; 2 medium Green onion, (scallion), bulb and greens, root removed, raw; 2 clove Garlic, raw; 1 tbsp Ginger root, raw; 2 tbsp Soy sauce made from soy (tamari); 1 tbsp Oil, sesame, salad or cooking; 1 tsp Syrups, maple

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 time13 min

Cook time15 min

Total time28 min

Servings2

Recipe

For the crispy tofu

MORI-NU, Tofu, silken, firm200 gSoy sauce made from soy and wheat (shoyu), low sodium1 tbspCORN STARCH1 tsp

For the rice and vegetables

Rice, white, long-grain, parboiled, enriched, dry120 gEdamame, frozen, unprepared100 gCarrots, mature, raw1 mediumBroccoli, raw100 gGreen onion, (scallion), bulb and greens, root removed, raw2 mediumGarlic, raw2 cloveGinger root, raw1 tbspSoy sauce made from soy (tamari)2 tbspOil, sesame, salad or cooking1 tbspSyrups, maple1 tsp

Wok or large non-stick panWooden spoonPaper towels

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

1Thoroughly 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.
2Add sesame oil, garlic, and ginger to the same pan. Quickly sauté until fragrant (about 30 seconds).
3Add the mixture of peas, carrots, and edamame. Cook for 3–5 minutes, until the vegetables soften but still retain their color.
4Add 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.
5Pour 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.
6Remove 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.