Low Sodium Fried Rice with Tofu and Vegetables

Elevate your weeknight meals with this flavorful and nutritious Low Sodium Fried Rice with Tofu and Vegetables. This healthy take on a classic dish combines protein-packed golden-browned tofu, hearty brown rice, and a vibrant medley of carrots, bell peppers, peas, and green onions. Fresh ginger and garlic infuse every bite with aromatic warmth, while a light drizzle of low sodium soy sauce and vegetable broth adds just the right amount of savory depth. Perfect for those looking to reduce sodium without sacrificing taste, this quick one-pan meal comes together in just 35 minutes and is topped with fresh cilantro for a zesty finish. Whether you're meal prepping or looking for a satisfying vegetarian dinner, this wholesome stir-fry is sure to impress.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 3 cups cooked brown rice
• 1 cup carrot, diced
• 1 cup bell pepper, diced
• 1 cup frozen peas
• 4 pieces green onions, thinly sliced
• 1 tablespoon fresh ginger, minced
• 2 cloves garlic, minced
• 2 tablespoons low sodium soy sauce or tamari
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 3 tablespoons low sodium vegetable broth
• 0.25 cup fresh cilantro, chopped
• 0 black pepper to taste

Directions

Step 1

Drain the tofu and press it between paper towels or a clean kitchen cloth to remove excess moisture. Once dry, cut the tofu into 1/2-inch cubes.

Step 2

In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the cubes of tofu and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the pan and set aside.

Step 3

In the same pan, add 1 tablespoon of sesame oil and sauté the minced ginger and garlic for about 30 seconds, or until fragrant.

Step 4

Add the diced carrot and bell pepper to the pan, stir-fry for about 3-4 minutes, or until the vegetables are slightly tender.

Step 5

Add the cooked brown rice, frozen peas, and green onions to the vegetables in the pan. Stir well to combine and cook for another 3 minutes.

Step 6

In a small bowl, whisk together the low sodium soy sauce and vegetable broth. Pour this mixture over the rice and vegetables in the pan.

Step 7

Add the browned tofu back to the pan and gently stir to combine all the ingredients. Cook for an additional 2 minutes, ensuring everything is heated through.

Step 8

Season the fried rice with black pepper to taste and garnish with freshly chopped cilantro before serving.

Step 9

Serve hot and enjoy your healthy, low sodium fried rice with tofu and vegetables!

Nutrition Facts

Serving size	(1701.9g)

Amount per serving	% Daily Value*
Calories	1852.0

Total Fat 67.6g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 9.3g
Cholesterol 0mg	0%
Sodium 2417.8mg	0%
Total Carbohydrate 225.4g	0%
Dietary Fiber 38.5g	0%
Total Sugars 29.5g
Protein 94.8g	0%

Vitamin D 0IU	0%
Calcium 2932.5mg	0%
Iron 20.4mg	0%
Potassium 3260.0mg	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: 32.2%

Protein: 20.1%

Carbs: 47.7%