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Smartphone photo of Tofu Fried Rice showing individual grains of rice coated in soy sauce with seared tofu and mixed vegetables.
FL Recipes

Tofu Fried Rice: The Secret to Golden Seared Tofu and Fluffy Grains

This Tofu Fried Rice features extra-firm tofu seared to golden-brown perfection, tossed with fluffy long-grain rice, sweet corn, peas, and carrots in a savory soy glaze. A healthy, high-protein weeknight dinner that rivals any restaurant takeout.
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Prep Time 25 minutes
Cook Time 15 minutes
Total Time 40 minutes
Servings: 4 people
Course: Dinner, Lunch
Cuisine: asian-inspired
Calories: 310
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Ingredients
  • 14 oz (400g) Extra-firm tofu Pressed and cubed
  • 3 cups (450g) Cooked long-grain rice Day-old and chilled is best
  • 1/2 cup (75g) Orange carrots Diced into small uniform cubes
  • 1/2 cup (75g) Green peas Steamed or thawed
  • 1/2 cup (80g) Yellow corn kernels Fresh or frozen
  • 3 tbsp (45ml) Soy sauce Use tamari for gluten-free
  • 1 tsp (5ml) Toasted sesame oil Added at the end for aroma
  • 2 tbsp (30ml) Neutral oil Avocado or grapeseed oil
  • 3 stalks Green scallions Finely chopped

Equipment

  • 1 Carbon Steel Wok or Cast Iron Skillet Ensures high heat retention for fluffy grains.
  • 1 Tofu press Essential for removing moisture to achieve seared edges.

Method
 

Preparation
  1. Press the tofu for 20 minutes to remove excess moisture, then cut into 3/4-inch cubes.
  2. Heat 1 tbsp oil in a wok. Add tofu and sear for 3-4 minutes per side until golden-brown edges appear. Remove from pan.
  3. Add remaining oil and stir-fry carrots, peas, and corn for 3 minutes until tender-crisp.
  4. Add cold rice to the pan. Pour soy sauce over the rice and stir-fry on high heat for 3-5 minutes until the rice is fluffy and light brown.
  5. Fold in the seared tofu and sesame oil. Garnish with chopped green scallions and serve.

Nutrition

Calories: 310kcalProtein: 12gFat: 14gFiber: 5g

Notes

Always use cold rice to prevent clumping.
Ensure the wok is smoking hot before adding the rice for the best texture.
Keyword crispy tofu,Tofu Fried Rice,Vegetarian Fried Rice

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