Garlic Turmeric Fried Rice with Vegetables
This healthy turmeric fried rice is easy and such a flavorful main or side plant-based dish. Very fragrant and loaded with veggies, this version also includes tofu for extra protein, but also more texture. Fully egg-free, dairy-free and packed with good-for-you turmeric!
Servings: 4
Calories: 304kcal
Ingredients
- 3½-4 cups cooked and chilled rice white or brown rice work
- 454 g. silken soft tofu drained (NOT firm!)
- 1 yellow onion diced
- 1 red pepper diced
- 3 cloves of garlic crushed
- 1 inch fresh ginger grated
- 1 tsp turmeric powder or to taste
- 8 oz frozen mixed vegetables (peas, carrots, green beans, corn) I used half of a 1 lb bag
- salt and black pepper to taste
- half lemon juiced
Instructions
- Cook the rice accordingly to packaging. Set aside to cool down until ready to use. Ideally, use a rice that was cooked the day before and completely chilled in the fridge.
- Then, warm up a large non stick pan and add the soft tofu. I like to first warm up a small amount of sesame oil for added flavor, but that's optional. Use a spatula to break up the tofu in large chunks and cook on medium heat for about 10 minutes. The tofu will cook down a lot as the water evaporates. Stir often, but try to keep some texture and allow some time without touching it so it can brown. When done, transfer the tofu on a plate and set aside.
- In the same pan, add the onion and the red pepper and cook for about 5-7 minutes on medium-high heat (add some more sesame oil as needed). Then, add the garlic, ginger and turmeric powder with a good pinch of salt and black pepper. Stir well and keep cooking for about one more minute.
- Add the frozen vegetables mix and stir well. Let them thaw and cook for a few minutes or until the pieces are starting to brown. Then, add the rice, browned tofu and stir to combine. Once warmed up, remove from the heat and squeeze some lemon juice over. Taste and adjust salt. Serve with fresh cilantro or parsley, if desired.
Video
Notes
- Keep leftover fried rice in an air-tight container for up to 5 days and reheat in a pan or using the microwave.
- For best results, it is important to use a cooked rice that is completely cooled down and even better, an old rice that has dried out in the fridge for a bit. The grain browns better that way when frying in the pan. Avoid warm freshly cooked rice or the mixture will get mushy! If you don't have cold rice ready to go, then cook some, spread out on a baking sheet and place in the fridge until completely cold.
- Feel free to add more veggies such as broccoli, zucchini, mushrooms and kale. Dried cranberries or raisins would pair well with the spiced rice and pineapple also would be delicious for added sweetness. Feel free to add a handful of fresh cilantro or Thai basil for extra freshness.
- Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.
Nutrition
Calories: 304kcal | Carbohydrates: 56g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 37mg | Potassium: 505mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3811IU | Vitamin C: 47mg | Calcium: 77mg | Iron: 2mg