Mound of fried rice on white surface next to crackers and garnishes

A Quick and Easy Main or Side Dish

Tofu is a great substitute for the egg that you find in regular fried rice, giving the dish a familiar texture. This is a fast meal to make and can accommodate a wide variety of leftover vegetables that you may have in your fridge. Make fast work of putting this dish together by keeping cooked brown rice in your freezer. This entrée is delicious served with a side of steamed sweet potatoes and greens of any kind, or the Sweet and Sour Chick'n.

Prep Instructions

  • Yield: 6 (⅔ cup) servings
  • Prep Time: 10-15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes

Recipe Ingredients

  • 1/2 pound extra-firm water-packed tofu
  • 1 teaspoon nutritional yeast flakes
  • 1 1/2 teaspoons Chicken-Style Seasoning
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon garlic powder
  • Pinch of turmeric
  • 2 tablespoons vegetable broth
  • 1/4 cup green onions cut in 1/4-inch slices
  • 1/2 cup thawed green peas
  • 2 cups cooked long-grain brown rice–preferably basmati
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon onion powder
  • 1/4 teaspoon celery salt
  • 1/2 teaspoon garlic powder
  • Additional soy sauce or salt depending on total amount of veggies used


  1. Rinse and drain tofu. Crumble into tiny pieces and mix with seasonings. Sauté in nonstick skillet to blend flavors and cook off any additional moisture; do not brown. Remove tofu from skillet and set aside.
  2. In skillet, combine vegetables and rice with soy sauce and seasonings. Mix well to blend flavors; cook and stir until heated through.
  3. Add tofu and serve.

Nutritional Data

Calories: 130.41
Fat: 2.34 g
Saturated Fat: 0.25 g
Cholesterol: 0 mg
Sodium: 184.79 mg
Carbohydrates: 22.60 g
Fiber: 2.33 g
Sugars: 0.77 g
Protein: 5.90 g
© AdventHealth