Tofu Fried Rice
This super tasty sweet and salty tofu fried rice is the perfect swap for a weekend takeout. High in protein, packed with nutrients and only around 500 calories.
Ingredients
To make 3 portions you’ll need …..
A block of firm tofu (I use Tofoo 280g)
Brown basmati rice (150g dry)
1.5 tablespoons of olive oil
160g mushrooms
160g beansprouts
160g sweetcorn
80g carrots
80g Brussel sprouts
80g spinach
2 tablespoons honey (use maple or agave syrup for vegan option)
2 tablespoons tamari
1 teaspoon Chinese 5 spice
You can add any veg you like or have in the fridge. I aim for 3 portions of veg per serving. 80g is 1 portion to you need 240g per serving or 720g total for this recipe to achieve that.
Method
Crumble your block of tofu quite finely in a baking dish, mix with 1 tablespoon of oil and roast in the oven on 200°C. It will take about 25 minutes to get golden brown and crunchy. Stir it about half way through to cook evenly.
While your tofu is cooking boil the brown basmati rice until cooked and stir fry your veg in 1/2 tablespoon of oil.
Mix the honey, tamari and Chinese 5 spice in a cup to form a sticky sauce.
Once your veg, rice and tofu are cooked through mix together, stir in your sauce and serve!
This is such a simple, tasty and clean vegan alternative to the takeaway egg fried rice.
Nutrition per serving
Calories - 506kcal
Fat - 18.8g
Sat Fat - 2.7g
Carbs - 61.7g
Sugar - 18.4g
Fibre - 9.8g
Protein - 25.5g
Cost - £2.05 per serving (Sainsbury’s prices May 2024)