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.
Why Diabetes Friendly?
- Complex Carbs Only: Uses brown rice, which has a lower glycemic index than white rice and provides steady energy.
- High in Fibre & Plant Protein: Tofu, edamame, and veggies provide both soluble and insoluble fibre and promote blood sugar balance.
- Healthy Fats: Olive or avocado oil, and sesame oil in moderation, support insulin sensitivity and heart health.
- Low Added Sugar and Sodium: Uses low-sodium soy sauce and no added sugar, reducing the risk of blood pressure or sugar spikes.
- Portion Control & Satiety: Protein + fibre combo keeps you full and helps prevent overeating or cravings.
- Versatile for Carb Control: Can replace some or all of the brown rice with cauliflower rice for a lower-carb version.
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Equipment
- skillet
Ingredients
Protein & Base
- tofu (firm, drained, patted dry, and cubed) 1 cup
- edamame (shelled, fresh or thawed if frozen) ½ cup
- brown rice (cooked, preferably cold, day-old for best texture) 1 cup
Vegetables (~2½ cups total)
- vegetable mix (frozen, stir-fry e.g. carrots, corn, snap peas) 1½ cups
- bell pepper (thinly sliced) ½ cup
- green onion (chopped (reserve some for garnish)) 1
Sauce & Seasoning
- olive oil 1 tbsp
- soy sauce (low-sodium ) 2 tsp
- rice vinegar 1 tsp
- toasted sesame oil (added at the end) 1 tsp
- garlic (minced, or ¼ tsp garlic powder) ½ tsp
- ginger (grated or ⅛ tsp ground ginger) ½ tsp
Optional Toppings
- sesame seeds (toasted ) 1 tsp
- green onions ( or chopped cilantro for garnish)
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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.
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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
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FAQ
- Can I use white rice instead of brown rice?
Yes, but brown rice is preferred for fibre and blood sugar control. Try to use whole grains when possible. - Is this recipe good for meal prep?
Absolutely. It keeps well in the fridge for up to 3–4 days and reheats beautifully. - Can I use frozen rice or pre-cooked rice packs?
Yes, just make sure it’s cooled or room temperature before stir-frying to avoid excess moisture. - What’s a good soy-free protein substitute?
Use chickpeas, lentils, or tempeh made from other legumes. - How do I keep tofu from sticking to the pan?
Use a well-heated nonstick or cast iron skillet and don’t move the tofu too much while it crisps. - Is this gluten-free?
Yes, as long as you use gluten-free tamari or coconut aminos instead of soy sauce. - Can I add eggs?
Yes, for a vegetarian (not vegan) version, scramble in an egg after cooking the tofu for added protein.
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Nutrition
Per serving
Calories: 447.4kcal
Carbohydrates: 52.7g
Fiber: 10.8g
Sugar: 3.1g
Fat: 17.8g
Saturated Fat: 2.3g
Trans Fat:
Protein: 22.5g
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.
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