This is a much healthier take on traditional fried rice. We amp up the veggies, dial down the oil, use tofu instead of eggs, and brown rice (usually Jasmine) instead of white.
I first started cooking my own vegetable fried rice during a brief stint in China in my kid-free days. I was amazed to find how simple it was to make. It’s also super flexible and can be easily tweaked to suit your tastes.
This can be a whole meal for kids as it has everything you need, but I like to add a side of steamed or sautéed veggies (yum, garlic and soy!). This recipe works best with cold rice so is a great way to use up leftover rice.
Nutritionally, it provides a nice balance of fats, carbs, and proteins. Sodium is modest thanks to sparing use of low-sodium soy sauce.
- 1 cup brown jasmine rice (measure uncooked)
- 1 large carrot (grated)
- 1 celery stick (minced)
- 1/2 c yellow onion (minced) – or green onion for milder version
- 1c frozen peas (thawed)
- 3 cloves of garlic (minced)
- 1 tsp fresh ginger (minced / grated)
- 1/2 block tofu (we like medium firm)
- 2 Tbsp vegetable oil (e.g. canola)
- 2-3 Tbsp soy sauce (reduced sodium ideally)
- Cook rice as directed. Cooled rice is best but freshly cooked is okay.
- Mince / grate all the ingredients.
- Rinse the tofu and blot as dry as possible with paper towels. Squeeze a bit to get extra liquid out.
- Heat oil in a large saucepan on medium heat. Add garlic, ginger and onion. Avoid letting garlic get too brown. Cook for 2-3 min.
- Add the carrots peas and tofu. Tofu can be crumbled as you add it or finely chopped. Cook for another 5-6 minutes.
- Add the rice and mix well, then add the soy sauce and give the masterpiece a final stir.
More gory details – note that reference values are for adult requirements.