In this Article

• The Story Behind the Recipe
• Why You’ll Love this Tofu Fried Rice Recipe
• Tofu Fried Rice Ingredients
• How to Make It
• How to Top It
• Other Favorite Tofu Recipes
• FULL, PRINTABLE RECIPE
• Reviews & Comments

The Story Behind the Recipe

I love a good fried rice recipe, but I wanted one without eggs yet lots of protein. I also love a good tofu scramble, and I thought … why not make a tofu scramble situation then add that to a fried rice situation?! I know, I know, that’s a lot of situations – but trust me. This tofu fried rice, uh, situation … works.

In a nutshell, instead of the more traditional eggs, this vegan fried rice recipe uses a good amount of tofu to increase the protein quotient and make it vegan while it’s at it.

If you’re a vegan, you undoubtedly know all about tofu scrambles. But if you don’t? Basically, you crumble up extra-firm tofu and saute it with spices and maybe a few veggies. The end result is remarkably reminiscent of scrambled eggs, especially if you throw a little turmeric into the mix to lend the tofu a yellowish hue while it cooks.

I adapted this recipe from Pinch of Yum’s 10-Minute Fried Rice. My version takes a couple more minutes because it includes onions, which isn’t necessarily normally found in fried rice, but I love the flavor it lends to the tofu.

Why You’ll Love this Vegan Tofu Fried Rice

It tastes like traditional fried rice – but it has more protein and is super hearty and filling! The tofu doesn’t need to be cubed or separately cooked or pressed or otherwise fussed with. Just mash it and add it to the pan! No need to remove it before you add the rice, either, like with eggs. The tofu benefits from some extra cooking time, and you get to enjoy all the convenience. 12 minutes from fridge to table – seriously.

Here are a couple of highlights from the comments and reviews section from those who’ve made it:

• “I love this recipe. I’ve done it more than once. I usually add the whole block of tofu, because I never remember to use the extra tofu! Tastes great every time. Thanks so much for this.“
• “Very very yummy! My husband is a devoted carnivore but he loved it too.“

Tofu Fried Rice Recipe Ingredients

• Extra-firm tofu – just like when you make a tofu scramble, there is no need to press it
• Olive oil – sub veg or canola oil if you want a completely neutral oil
• Onion
• Garlic
• Toasted sesame oil – adds so much flavor!
• Ginger
• Smoked paprika & turmeric – not exactly common fried rice ingredients, but perfect for adding flavor and color to the tofu
• Rice – brown or white, use your fave! 
• Frozen corn
• Frozen peas
• Tamari or soy sauce

Adaptation Idea

Bacon option (including vegan bacon!) – Because we’re a mixed-diet home, sometimes my guy will crumble a little cooked bacon over his plate of fried rice. Leave it to our household to top a vegan dish with bacon! The good news is, on the vegetarian side of things, I have a vegetarian tofu bacon recipe that is amazing, and I like to add some of this to my own dish too.

How to Make It

1. Cook the onion, garlic, and spices in your pan, then add your mashed tofu.
2. Cook for a bit, then add your rice until sizzling. Add the corn, peas, and soy sauce at the last minute and cook through until steaming hot. That’s it!

Jump to the full, printable recipe

How to Top Tofu Fried Rice

Sometimes, I keep it simple and skip the toppings (like in the photos). Other times, I top mine with a few goodies – usually a combo of something like this:

• Garnish with chives, scallions, and/or herbs
• Drizzle with a little (or a lot) Sriracha sauce
• Spoon on a bit of spicy chili crisp or chili oil
• Add diced avocado or sliced cherry tomatoes

Print

Tofu Fried Rice (12-Minute Recipe)

Tofu scramble meets fried rice for an ingenious 12-minute, protein-heavy, vegan tofu fried rice dish. So easy!

Keyword tofu fried rice, vegan fried rice

Prep Time 3 minutes minutes

Cook Time 9 minutes minutes

Total Time 12 minutes minutes

Servings 3

Calories 490kcal

Author Kare

Ingredients

• 7 ounces extra-firm tofu half of a 14-ounce block
• 1 tablespoon olive oil*
• 1/2 cup finely diced yellow onion about 1/2 small onion
• 1 medium clove garlic minced
• 2 tablespoons toasted sesame oil divided
• 1 thumb-sized knob ginger peeled and minced) (about 1 tablespoon
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground turmeric
• 3 cups cooked brown rice** I like brown Basmati rice) (cold, day-old rice is best
• 1 cup frozen corn kernels
• 1 cup frozen peas
• 2-3 tablespoons Tamari or soy sauce***

Instructions

• Set the tofu on a large cutting board and mash with a potato masher or fork until it’s crumbled. Set aside.
• Place a large saute pan over medium heat. Add the olive oil. When hot, add the onion. Saute until softened, about 3 minutes. Add the garlic and cook, stirring occasionally, for 1 minute.
• Add one tablespoon of the sesame oil, then add the ginger, smoked paprika, turmeric, and mashed tofu. Cook, stirring until the spices are well-incorporated, about 2 minutes.
• Increase heat to medium-high. Add the remaining sesame oil and the rice. Cook, stirring frequently, until the rice sizzles and is thoroughly warmed through, about 2 minutes.
• Stir in the corn, peas, and Tamari (or soy sauce) and cook until the veggies are warm, about one more minute.
• Taste and add additional Tamari or soy sauce if desired.

Notes

Yield: 3 smaller servings or 2 large servings.

Topping Ideas

Serve topped with chopped chives or other herbs of choice, chopped scallions, or even a little crumbled bacon for the carnivores’ portions if you like. We like to pass the Sriracha and/or chili crisp with this fried rice, as well.

* Oil Note

If you prefer to use a more neutral oil, feel free to sub vegetable or canola oil.

** Rice Note

You can use white rice too! Whichever rice you prefer – just remember day-old usually makes better fried rice. 

*** Soy Sauce Note

If you’re eating gluten-free, be sure to opt for Tamari (which is gluten-free) vs soy sauce (which has gluten).

Meat option

Top the carnivores’ portions with some cooked and crumbled/chopped bacon.

Adapted from Pinch of Yum’s 10-Minute Fried Rice

Nutrition

Calories: 490kcal | Carbohydrates: 69g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Sodium: 719mg | Potassium: 550mg | Fiber: 8g | Sugar: 7g | Vitamin A: 669IU | Vitamin C: 24mg | Calcium: 58mg | Iron: 3mg

Originally published 1/11/2016

Other Favorite Tofu Recipes

Is tofu the most versatile ingredient in the world? Might just be!

• Crispy Air Fryer Tofu – So easy and so good! I make this in bulk and freeze it. Super convenient.
• Plant Power Protein Breakfast Bowls with tofu scramble make for the perfect hearty breakfast
• Cashew Veggie Stir Fry is a one-dish-two-ways meal with tofu in one wok for the vegetarians and chicken in the other for the meat-eaters.
• This Tofu Bacon is unbelievably delicious – crispy and done in 10 minutes!
• Crispy Pan-Fried Tofu is so great with so many dishes.
• This Tofu Edamame Bowl from The Little Kitchen is so fresh and delicious!

FAQs

Can I use freshly cooked rice instead of day-old rice?

Yes, but day-old is much better. Fresh rice tends to be softer, which can make your fried rice a little mushy. One ideas is that if you only have freshly cooked rice, spread it out on a baking sheet and let it cool completely (or pop it in the fridge for 20–30 minutes). The drier the rice, the better the texture.

What kind of tofu works best?

Extra-firm tofu is what you’ll want here. You can make a firm tofu work, too (pressed well) but it might not hold up as well.

Do I need to press the tofu?

If it’s extra-firm, a quick blot with a paper towel is usually enough.

How do I make this gluten-free?

Everything in the recipe is naturally gluten-free, with the exception of the soy sauce. To make it fully GF, use tamari or coconut aminos instead of regular soy sauce

Can I add more veggies?

Sure! The frozen peas and corn are a must in my book. Carrots, bell peppers, broccoli, mushrooms, or shredded cabbage also work beautifully. Chop the veggies up small (around the same size as the corn and peas), then sauté them with the onion until tender, then proceed with the recipe.

How do I add more protein?

This recipe already has a good amount of protein, thanks to the tofu, but you can increase it by stirring in some shelled thawed edamame or serving fried rice with a side of pan-fried tofu or air-fryer tofu.

Can I make this ahead of time?

Yes; it reheats well. Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet for the best texture (a splash of water helps revive it), or microwave if you’re in a hurry.

What’s the best pan to use?

A large skillet works great. If you have a wok, even better. The key is enough surface area so everything can brown instead of steam.

The post 12-Minute Tofu Fried Rice (Easy High-Protein Recipe) appeared first on Kitchen Treaty.

For me, this time of year is simultaneously wonderful and, well, kind of tough.

I love the idea of cozying up and basically straight-up hibernating – and I love it a little more every year. Last winter, I learned all about the Danish concept of Hygge and suddenly the whole idea of cocooning and cozying up etc. felt legit.

But for an introvert like myself, the impending winter can also be an excuse to stay home instead of dragging myself out to do social stuff. To a fault. That, combined with the complete lack of vitamin D available in the Pacific Northwest between October and April, can send me easily into a bit of a spiral.

So, my goal is this year is balance. Plenty of cozying up and embracing this dark and stormy season, but also faithfully popping my vitamin D supplement, getting outside whenever I can, and dragging my rear out of the house to see friends as often as possible.

I suppose this line of thought doesn’t have much to do with these baked butternut squash fries, except for the fact that both things happen in the fall and winter.

I will say that butternut squash fries are definitely one of those things that lands on the positive side of the winter equation, however. They’re especially delicious eaten cozied up in a blanket in front of the fire. Just saying.

Now, these fries are not crispy, except for a few magical end pieces here and there. They’re not even very rigid – many of them are a bit fragile and bend and break. PLEASE DON’T LET THIS STOP YOU FROM TRYING THEM! Oven-baked butternut squash fries are absolutely delicious, just as they are. Okay, even more so when coated in Chinese five-spice blend as they are here.

Chinese five-spice is a blend of warming spices such as anise, star anise, nutmeg, cloves, and ginger, or sometimes cinnamon, Sichuan peppercorns, or even fennel. Perfect fall and winter flavors if you ask me – and ideal with roasted butternut squash.

I wanted to keep these on the healthy side, but every time I tried them, I just couldn’t get over the fact that they really call for a creamy, dreamy dipping sauce. So I broke out the mayo and I do not regret it one bit.

The sauce is simply mayo, Sriracha, and Tamari, and it’s the perfect companion to these fries. If I’m watching my portion control, I might just drizzle a tablespoon of the dipping sauce over a bit plate of these instead of serving the dip alongside.

Or I might just go for it.

Happy Winter!

Print

Butternut Squash Fries

Generously coated in warming spices and roasted to delicious golden perfection. Don’t skip the spicy dipping sauce!

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Total Time 55 minutes minutes

Author Kare

Ingredients

5-Spice Butternut Squash Fries

• 1 medium approx. 2 pound butternut squash, peeled, seeded, and cut into approx. 1/2-inch square, 4-inch long spears (here are some tips for cutting butternut squash)
• 2 tablespoons olive oil
• 1 1/2 teaspoons Chinese 5-spice blend
• 1 teaspoon kosher salt + more to taste
• 1/4 teaspoon freshly ground black pepper

Spicy Sriracha Dipping Sauce:

• 1/4 cup mayonnaise vegans use vegan mayo
• 1 tablespoon Sriracha sauce
• 1 tablespoon Tamari or soy sauce start with less if using soy sauce then add more to taste – it’s saltier than soy sauce

Instructions

• Preheat oven to 400 degrees Fahrenheit. Set out a large rimmed cookie sheet.
• Place cut butternut squash into a large bowl and drizzle with olive oil. Sprinkle with 5-spice blend, 1 teaspoon kosher salt, and black pepper. Use clean fingers to toss well, making sure each piece is coated with olive oil and spices. Pour onto cookie sheet and spread into a single layer. Try to make sure there’s a bit of space around each piece; if you need to divide the fries between two cookie sheets, that’s fine.
• Bake until tender and golden, about 40 minutes, carefully tossing 2-3 times while baking (they’ll be a bit fragile).
• While the fries bake, make the Spicy Sriracha Dipping Sauce. To a small bowl, add the mayo, Sriracha, and Tamari. Mix with a small whisk or fork until smooth.
• Serve fries right away with the dipping sauce alongside.

The post Butternut Squash Fries appeared first on Kitchen Treaty.

Table of Contents

• The Story Behind the Recipe
• Veggie BLT Ingredients
• Adaptations & Variations
• How to Make It
• What to Serve with this Veggie BLT
• More Vegetarian Sandwich Recipes

The Story Behind the Recipe

When I became a vegetarian a dozen or so years ago (where does the time fly?!), I just sort of gave up on BLTs. I mean, without bacon, they’re just a lettuce and tomato sandwich. And frankly, I have eaten a few of those. Not the best.

Then I laid my eyes on the Skillet Seared Tofu recipe in Deborah Madison’s Vegetarian Suppers cookbook, I created my delicious Vegetarian Tofu Bacon based on that recipe, and a world of veggie BLT possibilities opened up.

Anyone who cooks much with tofu is probably vaguely annoyed, like I am, with the fact that you usually need to press it. I’m just not a fan of the extra time and fuss-factor that goes into doing so. So this method intrigued me off the bat – no pressing!

Just slice your tofu, saute it up, and spoon a little sauce over the top. Done and done – Tofu BLTs made easy!

Veggie BLT Ingredients

For the tofu bacon:

• Olive oil – for searing the tofu
• Tofu – Extra-firm tofu is what’s needed here. The magic in this cooking method, though, is that you don’t need to press it! Such a time-saver.
• Tamari – or low-sodium soy sauce. Use GF tamari if you need to keep this Tofu BLT gluten-free.
• Pure maple syrup – Adds a touch of sweetness for a sweet-and-smoky bacon sub.
• Smoked paprika – One of the most magical ingredients in a vegetarian’s cupboard! Just a little adds wonderful subtly smoky flavor.

For the Veggie BLT:

• Bread – I like a good crusty artisan bread for my veggie BLT. You can grab a GF bread if needed.
• Tofu bacon – two or three slices per sandwich.
• Tomatoes – The bigger, juicier, and fresher, the better!
• Lettuce – I like green leaf for my veggie BLTs, but romaine, butter lettuce, or another fave lettuce will work too.
• Mayo
• Salt & pepper

Adaptations & Variations

• Veggie BLTA: Add some sliced avocados to your sandwich for a creamy addition.
• Chipotle Veggie BLT: Mix up a teaspoon or two of diced chipotle peppers and a bit of the adobo sauce with the mayo before smearing it onto your sandwich.
• Gluten-free option: Use GF soy sauce/Tamari and GF bread.
• Vegan option: Just make sure you use a vegan mayo and you’re all set!

How to Make It

First, sear your tofu by cooking it in a large skillet until the tofu is browned. Then, mix together the remaining veggie bacon ingredients and pour it over the tofu. Cook until reduced and set aside.

From there, it’s just a matter of assembling your vegetarian BLTs! Toast some slices of bread and smear them with mayo.

Pile one side with lettuce, tomato, and tofu, then sprinkle with a bit of salt and pepper. Top with the second slices of bread mayo-side down, cut it in half, and dig in!

What to Serve with this Veggie BLT

• Try a pasta salad such as Greek Orzo Pasta Salad or Classic Creamy Macaroni Salad.
• Bake up some fries – butternut squash fries, sweet potato fries, or classic potato French fries.
• To drink, how about some lemonade? Try my single serving lemonade or blueberry lemonade.

More Vegetarian Sandwich Recipes

• Vegetarian Club Sandwich
• Bahn-Mi Inspired Egg Salad
• Grilled Veggie Sandwich
• Chickpea Salad Sandwich
• Cauliflower Steak Sandwich
• Roasted Red Pepper & Goat Cheese Sandwich
• The Perfect Grilled Cheese

Print

Ultimate Veggie BLT

Tofu, quickly seared and seasoned, is the "meat" of this hearty, comforting vegetarian and vegan sandwich. (Of course, actual bacon can be subbed in for any meat-eaters in the house!)

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4 sandwiches

Calories 335kcal

Author Kare

Ingredients

For the Tofu Bacon:

• 1 tablespoon olive oil
• 1 14-ounce block extra-firm tofu, cut in 1/4-inch slices (no need to drain)
• Pinch kosher salt
• 1/4 cup Tamari or low-sodium soy sauce* for gluten-free choose a GF Tamari
• 2 teaspoons pure maple syrup
• 1/2 teaspoon smoked paprika

For the sandwiches:

• 8 slices of your favorite crusty artisan bread toasted) (for gluten-free use your favorite GF sandwich bread
• 2-3 slices Tofu bacon
• 2 large ripe tomatoes sliced
• 8 green leaf lettuce leaves washed and dried) (butter lettuce is another fabulous choice
• 1/4 cup mayonnaise vegans use a mayo alternative such as Vegenaise
• Salt & pepper to taste

Instructions

• Set a large saute pan over medium-high heat. When hot, add the olive oil. When the olive oil is hot, add the tofu along with a pinch of salt. The tofu will hiss and jump around a bit, so watch out! Cook, flipping occasionally, until golden brown on both sides, 8-10 minutes. While the tofu cooks, mix the Tamari, pure maple syrup, and smoked paprika in a small bowl. When the tofu is done, reduce the heat to low and pour the Tamari mix over the top. Cook, flipping occasionally, until the sauce has reduced and thickened, about 1 minute. Transfer the smoky seared tofu to a plate.
• Toast the bread then smear each piece with mayonnaise, as little or as much as you like – 2 teaspoons to 2 tablespoons or so. Top four pieces of bread with tomatoes; sprinkle with a touch of salt and freshly ground black pepper. Add the tofu, then pile with the lettuce. Top with remaining slices of bread. Cut in half and serve.

Notes

*I find that I prefer the lower-sodium options for soy sauce – if you use regular soy sauce, you may want to go a bit lighter, as the end result might be rather salty.

Meat option:

Pretty self-explanatory – just use bacon instead of tofu for the meat-eaters in the house! But I uphold that the carnivores are missing out. 😉

Vegan option:

Use a vegan mayonnaise.

Gluten-free option:

Choose gluten-free Tamari and your favorite gluten-free bread.

Nutrition

Serving: 1sandwich | Calories: 335kcal | Carbohydrates: 37g | Protein: 17g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 2mg | Sodium: 1206mg | Potassium: 330mg | Fiber: 4g | Sugar: 8g | Vitamin A: 2794IU | Vitamin C: 11mg | Calcium: 219mg | Iron: 4mg

The post Ultimate Veggie BLT appeared first on Kitchen Treaty.