Tofu Fried Rice


Today I needed a quick meal.  No time to shop as I’m making applesauce.  Most everything in the fridge is gone because we had company for the past three days, so I was delighted to see some scrambled tofu just begging to be used.  My first thought was fried rice.  We still have little crookneck squash from the garden for a perfect addition, and some beautiful tomatoes to slice on the side.  That seemed like a good start.  I had about a cup of frozen peas and carrots left in the freezer where I always keep cooked brown rice.  No green onions, just regular, but that works!

Les loves the zucchini fritters, and oh yes, we have some zucchini still; I found seasoned crumbs and Cashew Jack Cheese in the freezer.  A little minced onion and pickle turned some mayo into tartar sauce to serve with the fritters.



Our favorite on a “planned” meal day is to add minced greens and diced summer squash. The beauty of this rice is that most any veggies will be delicious, and with a little adjustment to the seasonings, you can add as many as you like.



Tofu Fried Rice

Servings  –  4
Cook Time  – 10 minutes



For Tofu:

1/2 lb. extra firm water-packed tofu

1 tsp nutritional yeast flakes

1/4 tsp onion powder

1/8 tsp garlic powder

pinch turmeric

1 1/2 tsp  Chicken-Like Seasoning


For Sauté:

1-2 tsp mild olive oil or veggie broth

1/4 cup green onions cut in 1/4-inch slices

1/4 cup diced sweet red pepper, opt.

1/4 cup onion, diced

1 cup frozen peas and carrots, thawed — see Note below for variations


1 tbsp low-sodium soy sauce or liquid aminos

2 cups cooked long-grain brown rice -we prefer Basmati

1 tsp onion powder

1/4 tsp celery salt

1/2 tsp garlic powder

additional soy sauce or salt depending on total amount of veggies used


  1. Rinse and drain tofu. Crumble into tiny pieces and mix with tofu seasonings. Sauté in non-stick skillet; do not brown.  Remove tofu from skillet and set aside, or get a clean skillet to continue.
  2. Add vegetables of choice to your skillet and sauté lightly, just tender crisp or to your liking.
  3. Add rice and sprinkle seasonings over all. Stir together, including the fried tofu.
  4. Heat through and serve immediately.


Most any vegetables can be added:  Bean Sprouts, minced greens of any kind (bok choy, kale, spinach, etc.) are delicious.  I like to mince in a little arugula for the spiciness it lends.  Zucchini and summer squash are great, cube them small.  If you prefer not to use tofu, add roasted cashews or cubed gluten pieces, and adjust the seasonings to taste. You are only limited by your taste and what isn’t in your refrigerator!