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Tofu Vegetable Fried Rice

This oil-free unfried rice recipe is the perfect weeknight meal that is loaded with healthy ingredients and is easy to make. This easy vegan fried rice recipe is also perfect for healthy meal prepping and is freezer friendly! This recipe is: vegan, oil-free, gluten-free, refined sugar-free, and whole foods plant based!
oil-free vegan fried rice
close up of the tofu vegetable fried rice showing the fluffy texture and the delicious vegetables

I am super excited to share today’s Tofu Vegetable Fried Rice with you guys! This unfried rice recipe is a staple meal in my home, because it’s simple to make, healthy, and loaded with flavor. Even though I spend a majority of my time creating new recipes for my website, sometimes I just want a simple delicious meal that I can rely on, and this easy vegan fried rice recipe is exactly that.

Best Vegetables For Easy Vegan Fried Rice:

One reason I love vegan fried rice is because you can add so many vegetables to it. This really goes for all Asian food. I’m convinced that you could add any vegetable to this Tofu Vegetable Fried Rice recipe and it would still be delicious! With that said I definitely have my favorites, which are featured in the recipe as is, and I also have recommendations on other vegetables to include.

My first set of vegetable recommendations are vegetables that would increase the overall protein content of this unfried rice. Although this plant based fried rice contains tofu which is plenty enough protein, you could up the protein content even further. My recommendation would be to add: edamame, peas, asparagus, brussel sprouts, and artichokes. These are all protein dense vegetables!

My second set of vegetables would be my “superfood set” if you’re looking to increase the nutrition of this easy vegan fried rice recipe, I would recommend adding some super greens! My favorite greens to add to a vegan unfried rice are: bok choy, kale, sprouts, and microgreens. These all taste amazing in veggie fried rice, and can dramatically increase the nutritional value of the recipe!

Last, but not least are the affordable vegetables. I add these vegetables very regularly to my fried rice, because a sis is on a budget. These vegetables make this fried rice recipe super affordable while still remaining delicious and easy. These vegetables include: carrots, corn, peas, and cauliflower.

At the end of the day you can really add anything to this Tofu Vegetable Fried Rice and you’ll end up with a nutrient dense vegan dinner recipe!

the easy vegan fried rice with hands holding the bowl

Is This Easy Vegan Fried Rice Healthy?

A recipe can be full of vegetables, and be unhealthy at the same time. Take fries as an example. Made from vegetables, yet totally unhealthy. This is due to the processing of the food. I see it way too often now days, healthy foods turned completely unhealthy all because of highly processed oils. They’re everywhere! Especially in Asian recipes.

I don’t believe that oil is evil, and I do have recipes that contain oil on my website. However these recipes are made with high quality oils, and I never heat oil. You may be wondering how did I make fried rice without oil? It’s actually incredibly easy.

There are two healthy ingredients I absolutely love using in place of oil for this unfried rice recipe. First up is my go-to: coconut aminos. I don’t know how I lived a majority of my life without coconut aminos, because they are a game changer! I am not exaggerating when I say I cook with coconut aminos everyday. They add the perfect blend of sweet and salty, all without oil. I love this because you can still cook without the fear of you rice sticking to the pan, and achieve a wonderful flavor at the same time.

My second healthy oil-free ingredient is vegetable broth. I love keeping a carton of vegetable broth in my fridge at all times, because it’s the best low calorie oil substitute. You can always use water too, but I like vegetable broth, because it adds a nice flavor (and additional nutrients) to the fried rice.

the bowl of the finished meal prep friendly recipe

Tips For Meal Prepping This Oil-Free Fried Rice:

Now that I am back to living alone I am all about easy vegan meal prepping. Since my job is to create recipes I am pretty much developing something new everyday. Therefore there is quite a bit of leftovers. Therefore I love when a recipe is easy to meal prep and freezer friendly. This easy vegan fried rice checks both of those boxes. You can meal prep this recipe for the whole week, or make a giant batch and freeze it for a quick and easy vegan dinner recipe down the road.

If you’re planning to meal prep this Tofu Vegetable Fried Rice recipe I do have a couple recommendations. First, I would avoid using brown rice. Brown rice is definitely the healthiest rice, and I always recommend using it. However brown rice does not do well in the fridge. Therefore I would recommend using a rice such as Jasmine if you’re planning on meal prepping this recipe, because the starchiness stores better. Honestly there isn’t a huge difference nutrition wise between white and brown rice, so it won’t impact the nutrient density of the recipe too much.

Second, I would recommend keeping extra liquid aminos, or coconut aminos on hand. The easy vegan fried rice can absorb the flavors rather quickly, so you’ll want to keep a little extra on hand just in case. Simply pour on top when you reheat and you’re good to go!

the vegetable unfried rice with chopsticks and soy sauce

What Makes This Recipe Healthy:

Aside from this being an oil-free vegan fried rice recipe, there are other factors that make this recipe healthy.

First, and most importantly: it is a complete meal. This easy vegan stir fry contains all the food groups necessary to create a healthy plant based meal. It is guaranteed to keep you full and satiated all while nourishing your body with the good stuff.

Second, this Tofu Vegetable Fried Rice recipe is easy. How does easy = healthy? It’s simple. At the end of the day a recipe could be the most healthy recipe in the world, but it won’t matter if you’re not going to put in the effort to make it. I believe that a recipes difficulty level plays a huge role in it’s healthiness. Therefore this easy vegan stir fry checks the box, because it’s super easy to make!

Last, but not least this Tofu Vegetable Fried Rice is super allergen friendly! This recipe is:

  • OIL-FREE
  • NUT-FREE
  • GLUTEN-FREE
  • REFINED SUGAR-FREE
  • VEGAN
  • WHOLE FOODS PLANT BASED (WFPB)
  • DAIRY-FREE
  • EGG-FREE
oil-free fried rice in a bowl with broccoli, tofu, bell peppers, baby corn, mushrooms, ad sap peas. Topped with sesame seed, green onions, and cilantro.

Ingredients For This Tofu Vegetable Fried Rice Recipe:

UNFRIED RICE:

  • Brown rice
  • Extra firm tofu
  • Baby corn
  • Water chestnuts
  • Snap peas
  • Bell pepper
  • Broccoli
  • Garlic
  • Onion
  • Mushrooms
  • Green onions
  • Cilantro
  • Limes
  • Sesame seeds
  • Coconut aminos
  • Vegetable broth

How To Make Oil-Free Fried Rice:

Making this oil-free fried rice is incredibly simple.

Begin by cooking your rice separately according to package instructions. While the rice is cooking press your tofu with a tofu press (this is the one I have and I could not recommend it enough!). Pressing the tofu helps it to keep its shape when added to the fried rice.

Chop the Vegetables into bite sized pieces. In a large pan add the coconut aminos and vegetable broth. Add the minced garlic and sliced onion and sauté until soft. Next, add the mushrooms and bell pepper and continue to cook. Add remaining vegetables and cook until soft yet still colorful.

Chop the tofu into cubes and add to the pot along with the cooked rice. Cook until all the liquid is out and the mixture. Serve with sliced green onions, sesame seeds, cilantro, and lime juice.

Related Oil-Free Asian Recipes:

oil-free vegan fried rice

Tofu Vegetable Fried Rice

This oil-free unfried rice recipe is the perfect weeknight meal that is loaded with healthy ingredients and is easy to make. This easy vegan fried rice recipe is also perfect for healthy meal prepping and is freezer friendly! This recipe is: vegan, oil-free, gluten-free, refined sugar-free, and whole foods plant based!
5 from 8 votes
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Course
Cuisine Asian
Servings 4 people

Equipment

Ingredients
  

  • 1 1/2 cup brown rice
  • 1 block extra firm tofu
  • 1 stalk broccoli
  • 1 cup snap peas
  • 1 bell pepper
  • 1 cup mushrooms of choice
  • 1 can baby corn
  • 1 can water chestnuts
  • 1 onion
  • 4 cloves garlic
  • 2 tbsp coconut aminos
  • 1/4 cup vegetable broth

Toppings:

  • sesame seeds
  • green onions
  • cilantro
  • limes

Instructions
 

  • Begin by cooking your rice according to package instructions. I like cooking mine in a pressure cooker to cut the time down.
  • While the rice is cooking press the tofu and set aside. Cut the onion into slices, and mince the garlic. Add to a large pot with the vegetable broth.
  • Cut the mushroom into slices and the bell pepper into bite size pieces and add to pot. Add the snap peas, baby corn, water chestnuts, and chopped broccoli and continue to cook.
  • Once the rice is done add to the pan. Cut the tofu into cubes and add as well. Add the coconut aminos and mix. Cook for a couple minutes, then serve with toppings. Enjoy!
Keyword Easy, easy vegan dinner recipes, Meal Prep, oil-free fried rice, unfried rice
Tried this recipe?Let us know how it was!
easy vegan fried rice recipe card stating this recipe is oil-free, gluten-free, refined sugar-free, and whole foods plant based

5 Comments

  1. 5 stars
    A fantastic recipe and absolutely delicious!

  2. 5 stars
    what a vibrant and healthy recipe!

  3. 5 stars
    this hit the spot. I love a quick healthy meal for dinner!

  4. 5 stars
    This tofu vegetable fried rice is the perfect meal for busy weeknights. Packed full of healthy nourishing ingredients and so quick and easy to make, thank you.

  5. 5 stars
    Love a vegan fried rice pack with vegetables that are a good source of protein.

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