Classic Vegetarian Dish

Tofu and Vegetable Fried Rice

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Tofu and Vegetable Fried Rice
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Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation

Healthy, because

Even smarter

This vegetarian fried rice is a great source of plant protein thanks to the tofu.

Use brown rice in this dish for added fiber.

Ingredients

for
4
Ingredients
8 ounces Tofu
2 tablespoons soy sauce
salt
freshly ground peppers
8 ounces cooked Brown rice
1 small can Corn
2 tomatoes
1 small zucchini
1 garlic
1 onion
1 shallot
1 egg
1 tablespoon breadcrumbs
1 tablespoon butter
2 tablespoons vegetable oil
½ cup Vegetable broth
How healthy are the main ingredients?
TofuCornsoy saucesalttomatozucchini

Preparation steps

1.

Grind or chop the tofu finely, mix with the soy sauce, and marinate for about 30 minutes.

2.

Rinse the brown rice and boil with twice the amount of lightly salted water in a covered saucepan over low heat for about 30 minutes. Drain the rice, if required, on a sieve and leave to cool.

Drain the corn. Rinse the tomatoes and cut into wedges.

3.

Rinse the zucchini, trim the ends and cut into slices.

4.

Peel the garlic and onion, and finely chop.

5.

Peel the shallots and chop finely. Mix the shallot, breadcrumbs and egg into the marinated tofu. Season with salt and pepper.

Heat butter in a pan and fry the tofu mixture in it with stirring until crumbly.

6.

Heat the oil in a large skillet and saute the onion and garlic in it until translucent. Add the cooked brown rice, corn, zucchini, tomatoes and the cooked tofu mixture. Season with salt and pepper. Pour in the vegetable broth, cover the pan and simmer over low heat for about 10 minutes.