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Fried tofu rice

Monday night fried tofu rice is a simple yet staple recipe that is bound to make the Monday blues hit less hard. You’re going to love the crispy tofu and flavourful rice, and the best part is that it makes the best leftovers for the next day!

If following this as a meal guide, halve the portion into two servings. One serving is for dinner, and the second serving is for the following day's lunch.

Method:

  1. Extract any excess water in the tofu by applying equal pressure on each side with a paper towel. 

  2. Crumble the tofu and set aside.

  3. Meanwhile, cook the rice as per the instructions on the packet.

  4. Heat the olive on a medium heat pan. Add the tofu with the soy sauce, turmeric powder and salt and cook each side for 4-5 minutes before flipping until golden. 

  5. While the tofu cooks, dice the spring onions, carrot and garlic. Set aside.

  6. Thaw the peas / corn. Set aside. 

  7. Once the tofu has cooked, remove from the pan and place in a bowl. 

  8. To the same pan, make the fried rice by adding the olive oil and sauteing the spring onions and garlic for 1-2 minutes, or until aromatic. 

  9. Then add the diced carrot and thawed peas/corn and cook for an additional 5-8 minutes, or until the vegetables soften. 

  10. To the pan, lower the heat and add the cooked tofu, spinach and cooked rice. 

  11. Drizzle the hoisin, sriracha and soy sauce. Ensure the tofu and vegetables are evenly coated in the sauces. 

  12. Cook for another 5-8 minutes, until the rice has soaked up the sauce and is brown. 

  13. Serve with sesame seeds.

Nutritional Summary:

At Radiquel, we believe strict fixation on numbers is a reductionist view of nutrition and can potentially harm our relationship with food. Food is also so much more than just units of calories and macronutrients; it’s a chance to nourish our minds, bodies, and souls with whole and soul foods. However, we acknowledge nutritional panels’ educational value for some individuals and have provided them solely for educational purposes. Please utilise this information with the utmost care.

This nutritional information is given solely for recreational intent and is not recommended to displace any medical advice, nor is it necessarily precise. We approximate the nutritional information per the listed ingredients. As food products can always vary in size, brand and shape, and nutritional quantities can also change based on the plants' growth circumstances, the quality of the soil, the fruits' maturity, and other factors, the nutrition information that is provided is an approximation. Since these values are highly individualised and rely on a variety of variables, such as age, gender, and the amount of daily physical activity, we do not offer the percentage of the recommended daily value. Please calculate the nutritional information you need using the exact ingredients you used or seek a dietitian or clinical nutritionist to assist you, if you need.
  • Serves
    2
  • Prep
    30 minutes
lunch and dinner
  • Ingredients

    For the tofu - 

    • 1 Tbsp olive oil

    • 300 g of Evergreen extra firm tofu 

    • 1 Tbsp sodium-reduced soy sauce 

    • ¼ tsp turmeric powder

    • Salt, to taste


    For the fried rice - 

    • 80 grams basmati rice, dry - Note: This is 1.5 cooked cups equivalent 

    • 1 tsp olive oil 

    • 3 spring onions, diced

    • 2 garlic cloves, minced

    • 1 cup spinach

    • ½ cup frozen peas and corn, thawed

    • 1 carrot, diced

    • 1 Tbsp sodium-reduced soy sauce 

    • 1 Tbsp hoisin sauce

    • 1 tsp sriracha

    • Salt, to taste 

    • Black sesame seeds to serve

Calories: 535

Carbohydrates: 52.5g

Fibre: 6.7g

Total fat: 24.9g

Saturated fat: 2g

Protein: 30g

 

Nutrients of focus - 

Calcium: 400mg

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