Vegetarian Fried Rice with Protein Power
This vibrant vegetarian fried rice is packed with protein and flavor, perfect for a quick and satisfying weeknight meal.
Ingredients
Ingredient | Quantity | Notes |
---|---|---|
Cooked Quinoa | 1 ½ cups | Or substitute with brown rice or couscous |
Firm Tofu | 1 block (14oz) | Pressed and cubed |
Broccoli Florets | 1 cup | Chopped into bite-sized pieces |
Carrot | 1 medium | Diced |
Onion | ½ medium | Finely chopped |
Peas | ½ cup | Frozen peas work well |
Soy Sauce | 2 tablespoons | Or Tamari for gluten-free |
Sesame Oil | 1 tablespoon | For added flavor |
Vegetable Oil | 1 tablespoon | For cooking |
Garlic | 2 cloves | Minced |
Ginger | 1 teaspoon | Grated |
Optional: Sriracha | To taste | For extra spice |
Instructions
- Prep the Tofu: Press the tofu to remove excess water. You can do this by wrapping it in a clean kitchen towel and placing a heavy object on top for about 15-20 minutes. Then, cube the tofu into bite-sized pieces.
- Stir-fry the Veggies: Heat the vegetable oil in a wok or large skillet over medium-high heat. Add the onion, carrot, and garlic and stir-fry for 2-3 minutes until softened. Add the broccoli and peas and continue to stir-fry for another 3-4 minutes, until slightly tender-crisp.
- Add Tofu and Flavor: Add the cubed tofu to the pan and stir-fry for 5 minutes, until lightly browned. Stir in the grated ginger, soy sauce, and sesame oil.
- Combine with Quinoa: Add the cooked quinoa (or your chosen grain) to the pan and gently mix everything together. Stir-fry for another 2-3 minutes, until heated through and well combined.
- Serve and Enjoy: Serve the fried rice hot. You can garnish with chopped green onions or sesame seeds if desired. For extra heat, add a dash of sriracha! For more quinoa preparation tips, check out this helpful guide from EatingWell.
If you somehow manage to mess up this simple recipe, you might end up with something that resembles the culinary equivalent of a science experiment gone wrong. Enjoy!