Veggie fried rice
This recipe was created by Humane World for Animals’ expert chefs and approved by our team of registered dietitians.Click here to view and print the PDF version of this recipe.
Servings: 12
Serving size: 13.83oz
Ingredients
- 4 ½ cups Extra-firm tofu
- 3 tablespoons Canola oil
- 1 tablespoon Curry powder, mild
- 1 teaspoon Salt
- 12 cups Brown rice, cooked
- ¼ cup Canola oil
- 3 tablespoons Soy sauce, low-sodium
- 4 teaspoons Ground ginger
- 4 teaspoons Garlic powder
- 6 cups Mixed vegetables, frozen
- 3 tablespoons Sriracha sauce, optional
- 3 tablespoons Green onions, sliced thinly on bias
Instructions
- To a large sauté pan over medium heat, add oil. Once heated, add tofu and break into pieces with spatula for 2-3 minutes.
- Add curry powder and salt. Cook for 5-7 minutes, breaking up tofu pieces until golden brown. Remove tofu from pan and reserve.
- To a pan over medium-high heat, add rice and oil. Cook rice and flatten for 1-2 minutes. Stir and repeat 2 more times or until rice is slightly crispy.
- Add soy sauce, ginger and garlic. Stir to combine and cook for an additional 2-3 minutes.
- Add veggies and sriracha (if using) and stir to combine. Cook for another 2-3 minutes. Hold hot for service.
For service
- Mix in reserved tofu, remove from heat, portion 14 ounces of fried rice in bowl and garnish with 1/2 teaspoon of green onions.
Notes
Crediting: Each serving provides 1.5 oz eq meat/meat alternate, 2 oz eq grains, and 1/2 cup other vegetable.
*The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.
Nutrition
Serving: 13.83oz | Calories: 863kcal | Carbohydrates: 159g | Protein: 23g | Fat: 14g | Saturated Fat: 2g | Sodium: 498mg | Fiber: 6g | Sugar: 4g