Fabulous50s Blog

Easy Tofu and Veggie Fried Rice

Tofu and Veggie Fried Rice

Don’t be fooled by the simplicity of the name, this dish is packed with flavors. Tofu and vegetables fried rice is a great way to use vegetables left in your fridge, and it’s a perfect meal for busy weeknights. Plus, it’s healthy and affordable — what’s not to love? Give this easy recipe a try tonight!

Can Tofu really make you healthier?

TOFU AND VEGGIE FRIED RICE - FABULOUS 50S HEALTHY RECIPE

The answer is a resounding yes. Tofu is packed with nutrients and has a range of health benefits, making it a popular choice for people looking to improve their well-being. Here are some of the top benefits of eating tofu:

  • Low in calories and cholesterol-free.
  • A good source of iron, magnesium, and calcium.
  • Has anti-inflammatory properties and can help reduce the risk of heart disease
  • Great source of antioxidants, which can protect against cancer and other diseases
  • It is easy to digest and can be a good choice for people who are lactose intolerant or have other food allergies

📌 Pin it before you forget! Save this recipe  to your Healthy Recipes Board on Pinterest!

Tofu and Veggie Fried Rice - Fabulous 50s Healthy Recipes


INGREDIENT LIST

1/4 cup Jasmine Rice (uncooked)
1 1/8 tsps Sesame oil (divided)
114 grams Tofu (extra firm, drained and diced)
Sea Salt & Black Pepper (to taste, divided)
1/2 cup Broccoli (chopped)
1/4 cup Purple Cabbage (thinly sliced)
1/4 Carrot (medium, diced)
1 Egg (large, whisked)
2 1/4 tsps Tamari
3/4 Stalk Green Onion (sliced)

PREPARATION

  • Cook the jasmine rice according to package directions.
  • Heat half of the sesame oil in a large non-stick pan over medium heat. Cook the tofu for about five minutes or until browned, frequently tossing. Season with salt and pepper and transfer to a bowl.
  • In the same pan, heat the remaining sesame oil over medium heat. Cook the broccoli, purple cabbage, and carrots until fork-tender, about five to seven minutes.
  • Slide the veggies to the side of the pan and add the eggs. Gently push the eggs back and forth with your spatula until scrambled and cooked through.
  • Add the rice over top of the eggs and break it up with your spatula. Add the tofu and tamari. Gently stir until everything is well combined. Divide into bowls, garnish with green onions and enjoy!

NOTES

  • LEFTOVERS: Refrigerate in an airtight container for up to four days.
  • SERVING SIZE: One serving equals approximately two cups.
  • NO TAMARI: Use soy sauce or coconut aminos instead.
  • ADDITIONAL TOPPINGS: Add corn, mushrooms, or green peas.
tofu and veggie fried rice - fabulous 50s

This Tofu and Veggie Fried Rice is the perfect way to cook something healthy and delicious. This version is made with simple ingredients making it quick and easy to prepare. Plus, it’s vegan and gluten-free, so everyone can enjoy it!

If you’re looking for a delicious and healthy weeknight meal, give this fried rice recipe a try, and then let me know what you think in the comments below.

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About Author

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

About Author

Schellea Fowler

Schellea Fowler

In over 140 countries, Schellea (Shelly) Fowler is the leading voice for women over 50 in lifestyle, fitness, and well-being. Her mission is to help women feel good about themselves and to make sure that women know how valuable they truly are. Schellea believes everyone has something unique and beautiful to offer and no one deserves to feel alone as they get older.

With over 1.5 million subscribers on YouTube, Schellea has redefined what it means to live your fullest, most vital life. As the CEO & Founder of Fabulous 50s, Schellea’s background is in Small businesses, fitness training, and conceptual creative design. She is a fitness and nutrition researcher and trainer, a stylist, a meditation teacher, a student of life, and a proud mother living life on her terms.

More about this author >>
Schellea Fowler

Schellea Fowler

In over 140 countries, Schellea (Shelly) Fowler is the leading voice for women over 50 in lifestyle, fitness, and well-being. Her mission is to help women feel good about themselves and to make sure that women know how valuable they truly are. Schellea believes everyone has something unique and beautiful to offer and no one deserves to feel alone as they get older.

With over 1.5 million subscribers on YouTube, Schellea has redefined what it means to live your fullest, most vital life. As the CEO & Founder of Fabulous 50s, Schellea’s background is in Small businesses, fitness training, and conceptual creative design. She is a fitness and nutrition researcher and trainer, a stylist, a meditation teacher, a student of life, and a proud mother living life on her terms.

More about this author >>

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About Author

Schellea Fowler

Schellea Fowler, founder of Fabulous50s, has amassed over three decades of excellence in small business leadership and expertise. Beyond her personal achievements, Schellea’s legacy is enriched by her role as a mentor, guiding emerging entrepreneurs with best practices from her experience. Post-2016, (after retiring at 50) her commitment to growth led her to further qualifications, all while maintaining her vision to empower and inspire women to feel excited about the stage of life they are in, and to and embrace and celebrate the aging process.

Recently, Schellea decided to expand her knowledge base. She’s currently immersed in the Clean Health Master Personal Trainer program.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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