Fried rice with tofu and vegetables

Tossed with bright, crunchy and colourful vegetables, this fried rice is an excellent meal idea for vegetarians, with the tofu providing a boost of protein. With a tasty combination of soy, honey and ginger, this easy rice dish is a great weeknight meal idea.

Fried rice with tofu and vegetables


  • 1 cup (250 ml) dry white wine or salt–reduced chicken stock
  • 2 tablespoons honey
  • 1 tablespoon grated fresh ginger
  • ¼ cup (60 ml) salt–reduced soy sauce
  • 2 cups (370 g) cubed firm tofu
  • 1 cup (200 g) long–grain white rice
  • olive oil spray, for cooking
  • 1 egg, beaten
  • 2 cloves garlic, crushed
  • 8 cups (500 g) mixed frozen stir–fry vegetables
  • 5 spring onions (scallions), sliced
  • ¼ teaspoon black pepper


  1. Put the wine, honey, 1 teaspoon of the grated ginger and 1 tablespoon of the soy sauce in large shallow bowl with the tofu and toss to coat.
  2. Cover with plastic wrap and refrigerate for at least 1 hour, turning occasionally.
  3. Put the rice into a large saucepan with 2 cups (500 ml) water.
  4. Bring to the boil, then reduce the heat, cover, and simmer for 10–15 minutes, or until all of the liquid has been absorbed and the rice is cooked.
  5. Allow to cool.
  6. Grease a wok or large heavy–based frying pan with cooking spray.
  7. Add the egg and stir gently until the omelette is just set.
  8. Remove to a plate and finely slice.
  9. Grease the pan again with cooking spray, add the garlic and remaining ginger to the wok and stir–fry for about 1 minute.
  10. Add the mixed vegetables, half of the spring onion, the rice, remaining soy sauce and season with the pepper.
  11. Stir–fry for 4 minutes, or until the vegetables are tender.
  12. Drain the tofu and pour the marinade into a small saucepan over high heat.
  13. Bring to the boil and boil for 2 minutes, then add to the wok with the tofu.
  14. Stir–fry for about 4 minutes, or until the tofu is cooked through.
  15. Return the egg to the pan, toss to combine and sprinkle with the remaining spring onions to serve.

Serves 4
Preparation: 10 minutes, plus at least 1 hour marinating
Cooking: 25 minutes


Low Fat No Fat Asian Cooking

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