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Tofu & Vegetable Fried Rice Bowls

Tofu & Vegetable Fried Rice Bowls

Lunch
Prep Time
15min
Cook Time
15min
Servings
5
Calories
571
Chef's Note

For the crispiest tofu, freeze it overnight and then thaw before pressing - this creates a more porous texture that absorbs flavors better and yields a chewier result. If serving to kids who might be sensitive to spice, add the sriracha to individual portions rather than the whole dish.

Tags
vegetarian
tofu
rice
high-protein
kid-friendly
quick
asian
low-calorie
lunch
bowls
Ingredients
  • 24 oz extra-firm tofu

  • 2 cups brown rice

  • 4 cups low-sodium vegetable broth

  • 3 cups broccoli florets

  • 2 medium carrots

  • 1 large red bell pepper

  • 1 cup snow peas

  • 6 stalks green onions

  • 4 cloves garlic

  • 2 tbsp ginger

  • 5 large eggs

  • 1/4 cup low-sodium soy sauce

  • 2 tbsp rice vinegar

  • 2 tbsp sesame oil

  • 2 tbsp olive oil

  • 1 tbsp sriracha sauce

  • 2 tbsp sesame seeds

  • 1/2 cup pea protein powder (unflavored)

Instructions
  • 1

    Cook 2 cups of brown rice in 4 cups of vegetable broth according to package instructions, typically 35-40 minutes. Set aside to cool slightly.

  • 2

    Press 24 oz of extra-firm tofu between paper towels to remove excess moisture. Cut into 1/2-inch cubes.

  • 3

    Dice 2 medium carrots and 1 large red bell pepper. Cut 3 cups of broccoli into small florets. Trim 1 cup of snow peas. Slice 6 stalks of green onions, separating white and green parts. Mince 4 cloves of garlic and 2 tbsp of fresh ginger.

  • 4

    In a small bowl, whisk together 1/4 cup low-sodium soy sauce, 2 tbsp rice vinegar, 1 tbsp sriracha, and 1/2 cup unflavored pea protein powder until smooth. Set aside.

  • 5

    Heat 1 tbsp olive oil in a large wok or skillet over medium-high heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally until golden brown on all sides. Remove and set aside.

  • 6

    In the same wok, add 1 tbsp olive oil. Crack 5 large eggs and scramble until just set, about 2 minutes. Remove and set aside.

  • 7

    Add 1 tbsp sesame oil to the wok. Add the white parts of green onions, garlic, and ginger. Stir-fry for 30 seconds until fragrant.

  • 8

    Add carrots, bell pepper, and broccoli to the wok. Stir-fry for 3-4 minutes until vegetables begin to soften but remain crisp.

  • 9

    Add snow peas and stir-fry for another minute.

  • 10

    Add the cooled rice to the wok, breaking up any clumps. Stir-fry for 2 minutes.

  • 11

    Pour the sauce mixture over the rice and vegetables, stirring to coat evenly.

  • 12

    Return the tofu and scrambled eggs to the wok. Gently fold everything together and cook for another 2 minutes until heated through.

  • 13

    Remove from heat and stir in the green parts of green onions and 1 tbsp sesame oil.

  • 14

    Divide into 5 equal portions and garnish each bowl with sesame seeds before serving.

Nutrition Information (per serving)
571
Calories
49g
Protein
56g
Carbs
17g
Fat

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