One pan lemon tofu fried rice

Looking for a meatless meal that's packed with protein and iron? Try this one pan lemon tofu fried rice recipe! This dish is perfect for a quick lunch or dinner and is loaded with fresh veggies, crispy pan-fried tofu, and zesty lemon flavor. With 32 grams of protein and 4.3mg of iron per serving, it's a nutritious and satisfying meal that will keep you energized throughout the day. Plus, since it's made in just one pan, cleanup is a breeze. Give this recipe a try and see for yourself how delicious and easy it is!

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

  2. Slice the tofu into equal-sized slabs and set aside.

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

  4. To a plate, drench the tofu with soy sauce, minced garlic and juiced lemon. 

  5. To a separate bowl, add the corn starch. Then dunk the tofu to the bowl, equally coating it in the corn starch mixture. 

  6. Heat the olive on a medium heat pan. 

  7. Cook the tofu on each side for 4-5 minutes before flipping it until golden. 

  8. While the tofu cooks, dice the vegetables set aside.

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

  10. In 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. 

  11. Then add the diced veggies and cook for 5-8 minutes or until the vegetables soften. 

  12. To the pan, lower the heat and add the cooked rice. Squeeze the other half of the lemon and let it simmer for another 2-3 minutes. 

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

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

  15. Serve with tofu and sesame seeds.


  • Evergreen extra firm tofu - If not using this brand, please ensure your tofu is calcium-fortified and contains between 300-400 mg of calcium per serve.

  • Sodium-reduced soy sauce - If you are clinically required to be strictly gluten-free, please swap the soy sauce for coconut aminos. 

  • Basmati rice, dry - This is 1.5 cooked cups equivalent.​

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
  • Prep
    25 minutes
lunch and dinner