High Protein Vegetable Fried Rice

Elevate your weeknight dinners with this High Protein Vegetable Fried Rice, a wholesome twist on a takeout favorite that’s nutrient-packed and bursting with flavor. Featuring protein-rich crumbled tofu, edamame, and hearty brown rice, this recipe delivers a satisfying, plant-based meal that’s both filling and nutritious. Vibrant vegetables like bell peppers, carrots, and green peas are sautéed to perfection with aromatic garlic and sesame oil, while a touch of turmeric adds a warm, golden hue. This easy 30-minute dish is customizable, gluten-free friendly with tamari, and ideal for meal prep or a quick, healthy dinner. Garnish with fresh cilantro for a bright finishing touch and enjoy a deliciously balanced bowl that’s perfect for vegans, vegetarians, and anyone seeking a high-protein twist on classic fried rice.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups cooked brown rice
• 8 ounces firm tofu
• 1 cup green peas
• 1 medium carrot
• 1 medium bell pepper
• 4 stalks green onions
• 3 cloves garlic
• 3 tablespoons soy sauce or tamari (for gluten-free)
• 2 teaspoons sesame oil
• 1 tablespoon olive oil
• 0.5 teaspoons ground turmeric
• 0.25 teaspoons black pepper
• 0.25 teaspoons salt (optional)
• 0.75 cup edamame (shelled)
• 2 tablespoons cilantro (optional, for garnish)

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes. Once pressed, crumble the tofu into small pieces resembling scrambled eggs.

Step 2

Dice the carrot and bell pepper into small cubes. Finely chop the green onions, separating the white and green parts. Mince the garlic.

Step 3

Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the crumbled tofu and sprinkle with ground turmeric. Cook for 5-7 minutes, stirring occasionally, until lightly browned. Remove the tofu and set aside.

Step 4

In the same skillet, add sesame oil. Sauté the white parts of the green onions and garlic for 1 minute until fragrant.

Step 5

Add the diced carrots, bell pepper, peas, and edamame to the skillet. Cook for 3-5 minutes, stirring frequently, until the vegetables are tender but still vibrant.

Step 6

Push the vegetables to the side of the skillet. Add the cooked brown rice to the center. Drizzle soy sauce or tamari over the rice and toss everything together until evenly combined. Stir-fry for 2 minutes.

Step 7

Add the cooked tofu back to the skillet. Sprinkle with black pepper and a pinch of salt if desired. Stir everything well and cook for an additional 2-3 minutes until heated through.

Step 8

Remove from heat and garnish with the green parts of the green onions and chopped cilantro, if using. Serve warm.

Nutrition Facts

Serving size	(1457.4g)

Amount per serving	% Daily Value*
Calories	1688.9

Total Fat 67.2g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 15.5g
Cholesterol 0mg	0%
Sodium 4660.1mg	0%
Total Carbohydrate 212.0g	0%
Dietary Fiber 34.4g	0%
Total Sugars 22.3g
Protein 75.2g	0%

Vitamin D 0IU	0%
Calcium 592.8mg	0%
Iron 15.4mg	0%
Potassium 2599.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.5%

Protein: 17.2%

Carbs: 48.4%