Healthy Tofu Fried Rice with Edamame
This Tofu & Edamame Vegetable Fried Rice is a quick, flavourful, and nutrient-packed meal made with high-protein tofu, fibre-rich brown rice, and crisp stir-fried vegetables. Naturally vegan, gluten-free, and diabetes-friendly, it’s the perfect one-pan dinner for busy nights.
Servings: 2
Calories: 447.4kcal
Ingredients
Protein & Base
- 1 cup tofu firm, drained, patted dry, and cubed
- ½ cup edamame shelled, fresh or thawed if frozen
- 1 cup brown rice cooked, preferably cold, day-old for best texture
Vegetables (~2½ cups total)
- 1½ cups vegetable mix frozen, stir-fry e.g. carrots, corn, snap peas
- ½ cup bell pepper thinly sliced
- 1 green onion chopped (reserve some for garnish)
Sauce & Seasoning
- 1 tbsp olive oil
- 2 tsp soy sauce low-sodium
- 1 tsp rice vinegar
- 1 tsp toasted sesame oil added at the end
- ½ tsp garlic minced, or ¼ tsp garlic powder
- ½ tsp ginger grated or ⅛ tsp ground ginger
Optional Toppings
- 1 tsp sesame seeds toasted
- green onions or chopped cilantro for garnish
Equipment
- skillet
Instructions
- Heat olive or avocado oil in a large nonstick skillet or wok over medium-high heat. Add the cubed tofu and cook for 4–5 minutes, flipping occasionally, until golden brown and slightly crispy on all sides.1 cup tofu, 1 tbsp olive oil
- Push tofu to one side of the pan. Add garlic and ginger to the cleared space, sautéing for 30 seconds until fragrant.½ tsp garlic, ½ tsp ginger
- Add the frozen stir-fry vegetables, edamame, and bell pepper to the pan. Stir everything together and cook for 4–5 minutes, or until veggies are hot and crisp-tender.½ cup edamame, 1½ cups vegetable mix, ½ cup bell pepper
- Stir in the cooked brown rice. Pour in the soy sauce, rice vinegar, and a pinch of red pepper flakes or black pepper, if using. Toss everything to combine, breaking up any rice clumps. Stir-fry for 2–3 minutes until rice is heated through and well coated.1 cup brown rice, 2 tsp soy sauce, 1 tsp rice vinegar
- Turn off the heat and drizzle in the toasted sesame oil. Stir briefly to distribute.1 tsp toasted sesame oil
- Sprinkle with green onions, sesame seeds, and optional cilantro. Serve hot.1 green onion, 1 tsp sesame seeds
Cooking Tips
- Use Cold Rice: Day-old rice gives the best texture and prevents sogginess.
- Crisp the Tofu First: Ensures it holds shape and adds satisfying texture.
- Avoid Overcrowding: Stir-fry in a wide pan or wok so veggies sear, not steam.
- Customize Your Veggies: Use what’s on hand—mushrooms, cabbage, zucchini, or green beans work well.
- Add Spice if You Like Heat: A dash of sriracha or chili garlic sauce can boost flavour without sugar.
- Make it Soy-Free: Use chickpeas or lentils instead of tofu and edamame, and coconut aminos instead of soy sauce.
- Prep Ahead: Chop veggies and press tofu in advance for even faster cooking.
Nutrition
Nutrition Facts
Healthy Tofu Fried Rice with Edamame
Serving Size
2 cups
Amount per Serving
Calories
447.4
% Daily Value*
Fat
17.8
g
27
%
Saturated Fat
2.3
g
14
%
Sodium
253
mg
11
%
Potassium
656
mg
19
%
Carbohydrates
52.7
g
18
%
Fiber
10.8
g
45
%
Sugar
3.1
g
3
%
Protein
22.5
g
45
%
Vitamin C
63.3
mg
77
%
Calcium
249.2
mg
25
%
Iron
4.8
mg
27
%
Magnesium
88.7
mg
22
%
Zinc
1.5
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.