Roasted Tofu and Veggie Fried Rice is a quick, go-to recipe that is packed with nutrients and flavor.
skip To Recipe
I am at the phase of life where I am looking for quick, delicious and nutritious recipes and this Roasted Tofu and Veggie Fried Rice meets ALL of those requirements. It’s easily something we make all the time in our house.
It comes together as a simple and nutritious dinner, or I love to prep it on Sunday for lunches throughout the week.
I love this meal because it’s filled with flavor, I can use whatever vegetables I have on hand and it features tofu, which is made from soy and is a great source of plant protein.
Indiana is one of the top states for soybean production, and over 96% of the soybean farms in Indiana are still family owned. These farmers care about the quality of the food they are producing, because it’s the food they are serving to their families too.
Soy foods like tofu are nutrient-dense, inexpensive and fairly simple to prepare. They offer nutrients like protein, fiber, iron, B vitamins, and calcium. This Roasted Vegetable and Tofu Fried Rice is the perfect way to enjoy nutritious soy. To learn more about nutritious soy, you can visit this site.
Ingredients in Roasted Tofu and Veggie Fried Rice
Extra Firm Tofu Tofu is a soy product that is high in protein. It also contains fiber, iron, B vitamins and calcium.
Broccoli Broccoli is a cruciferous vegetable that is rich in antioxidants, fiber, vitamin C, vitamin K, and magnesium.
Carrots Carrots contain a ton of beta carotene (which is converted to vitamin A in our bodies), fiber, vitamin K1, potassium and antioxidants.
Extra Virgin Olive Oil Extra virgin olive oil is high in healthy fats like monounsaturated fatty acids.
Garlic
Onion Onions are very high in vitamin C, which can help our bodies absorb iron. They are also high in folate, vitamin B6 and antioxidants.
Rice Brown or white rice work in this recipe. Brown rice is a whole grain, making it higher in B vitamins, fiber and other micronutrients.
Eggs Eggs are a good source of protein and also contain nutrients associated with brain development and eye health like choline, lutein, and zeaxanthin.
Peas Peas are a source of carbohydrates and protein and have many micronutrients such as fiber, vitamin A and vitamin K.
Soy Sauce or Tamari
Sesame Oil Sesame oil is rich in antioxidants and may have anti-inflammatory properties.
How to Make Roasted Tofu and Veggie Fried Rice
To make this dish, start by roasting your vegetables and tofu at the same time. I usually do this on two separate baking sheets.
Once the vegetables and tofu are roasted, you will cook the aromatics in olive oil (onion and garlic), then add in already cooked rice. Once everything is heated through, you will make a hole in the center of the rice to make the scrambled eggs. When the eggs are scrambled, you can mix them into the rice mixture. Stir in the frozen peas, roasted veggies and tofu then add in the soy sauce (or tamari) and sesame oil. It comes together so quick!
Roasted Tofu and Veggie Fried Rice Tips
You can prep this entire dish ahead and reheat it at the time you want to eat it.
This is a great recipe for utilizing any old vegetables. Toss them on the sheet pan with olive oil, salt and pepper, roast then they will be ready to mix into this fried rice.
If you need a gluten free option, make sure to use tamari instead of soy sauce.
I like things a little spicy, and I love to top this dish with some sriracha.
Roasted Tofu and Veggie Fried Rice is a quick, go-to recipe that is packed with nutrients and flavor.
Ingredients
Scale
14 oz extra firm tofu, pressed and cubed
5 cups broccoli florets
5 carrots, sliced
3 tablespoons extra virgin olive oil, divided
¼ teaspoon salt
⅛ teaspoon black pepper
2 cloves garlic, minced
½ onion, diced
3 cups cooked rice (white or brown)
3 large eggs
½ cup frozen peas
2–3 tablespoons low sodium soy sauce
1 tablespoon sesame oil
Instructions
Preheat the oven to 425 degrees Fahrenheit. Line two baking sheets with parchment paper. Spread out the broccoli and carrots on one baking sheet and the tofu on the other baking sheet. Drizzle 1 tablespoon olive oil over the veggies and 1 tablespoon of olive oil over the tofu and sprinkle salt and pepper on both. Toss to coat. Roast for 25-30 minutes or until the vegetables are tender and the tofu is golden.
Heat the oil in a large skillet over medium heat. Add the garlic and onion and cook until translucent, about 2 minutes. Add the rice and stir to combine. Create a hole in the center of the pan and add the eggs. Cook them as scrambled eggs in the center of the rice, then stir to combine. Add the roasted vegetables, tofu and peas and stir to combine. Remove from the heat.
Drizzle the top with soy sauce and sesame oil and stir to combine.
Prep Time:10 min
Cook Time:40 min
Category:dinner
Method:stove top
Cuisine:asian
Related Posts
Based on this post, here are a few similar ones you should check out.
Leave a comment