Crumbled Tofu Fried Rice with Broccoli and Peas
Looking for a satisfying, healthy one pan dinner? This crumbled tofu fried rice is packed with veggies (use what you’ve got!) and plant-based protein…the whole family will love it.
Ingredients
Tofu Fried Rice
- 2 tablespoons avocado oil or your favourite neutral oil, divided
- 1 package extra firm tofu crumbled
- 1 tablespoon minced fresh ginger
- 2 cloves garlic chopped, omit for low FODMAP
- 1 cup frozen peas
- 3 cups chopped broccoli frozen is fine, use only florets if low FODMAP.
- 3 whole green onions thinly sliced, use only dark green tops if low FODMAP
- 3 cups leftover cooked Jasmine rice see below for cooking instructions
- salt and pepper to taste use white pepper if you have it!
Soy Chili Sauce
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce or gluten free tamari, plus more for seasoning
- 1 tablespoon chili bean paste or chili garlic sauce gluten free/garlic free hot sauce if needed
Instructions
- In a small bowl, stir together sesame oil, tamari and chile bean paste. Set aside.
- Heat up 1 tablespoon (15 mL) of oil in a large nonstick skillet or wok over medium-high heat. Fry tofu until it’s chewy and browned in spots, stirring once or twice, about 6-7 minutes.
- Reduce heat to medium and add ginger, garlic, stirring constantly for 30 seconds. Season with 1 tbsp soy and pepper.
- Add peas, broccoli and green onions, stirring often, until green onions wilt and broccoli looks glossy, about 2-3 minutes. Season vegetable mixture with salt and pepper and remove to a medium bowl.
- Return skillet to medium heat, add remaining 1 tablespoon (15 mL) of oil and cook rice until warmed through, about 1-2 minutes. Turn off heat, but leave skillet on element. Add veggies back to the skillet along with sauce and stir through.
Video
Notes
Low FODMAP? You can swap a low FODMAP garlic flavoured oil for cooking...and yes, 1/4 cup green peas is a low FODMAP serving.