Low Sodium Tofu Fried Rice

Elevate your weeknight dinners with this delicious Low Sodium Tofu Fried Rice—a healthy twist on a classic favorite that doesn't compromise on flavor. This nutrient-packed recipe features crispy golden tofu, hearty brown rice, and a vibrant medley of veggies like carrots, peas, and red bell peppers, all brought together with aromatic garlic, fresh ginger, and sesame oil. The use of low-sodium soy sauce or coconut aminos keeps the sodium content in check, making it a heart-friendly option for those watching their salt intake. Ready in just 30 minutes, this simple yet satisfying dish is the perfect balance of wholesome ingredients and bold flavors. Serve it as a standalone meal or pair it with your favorite Asian-inspired sides for a complete, guilt-free feast!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 block (14 oz) Firm tofu
• 3 cups Cooked brown rice (cold)
• 3 tablespoons Low-sodium soy sauce or coconut aminos
• 1 tablespoon Sesame oil
• 1 teaspoon Fresh ginger (grated)
• 2 cloves Garlic (minced)
• 3 stalks Green onions (sliced)
• 1 medium Carrot (diced)
• 1 cup Frozen peas
• 1 medium Red bell pepper (diced)
• 1 teaspoon Cornstarch
• 2 tablespoons Vegetable oil
• 0.25 teaspoon Black pepper

Directions

Step 1

Press the tofu to remove excess water. Wrap the tofu block in a clean kitchen towel and place a heavy object on top (like a skillet) for 10 minutes.

Step 2

Cut the pressed tofu into small cubes. Toss the cubes in 1 teaspoon of cornstarch to help them crisp up during cooking.

Step 3

Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic, grated ginger, and diced carrots. Sauté for 2-3 minutes until the carrots begin to soften.

Step 5

Stir in the peas, red bell pepper, and cooked brown rice. Cook for 3-4 minutes, stirring frequently, until the mixture is heated through.

Step 6

Push the rice and vegetables to one side of the skillet. Add the sesame oil and low-sodium soy sauce (or coconut aminos) to the cleared side of the pan. Stir to combine and coat the rice.

Step 7

Add the cooked tofu back to the skillet along with the sliced green onions. Toss everything together to combine evenly.

Step 8

Season with black pepper to taste (optional). Taste and adjust the seasoning if needed, keeping it low sodium.

Step 9

Serve hot, garnished with extra green onions if desired.

Nutrition Facts

Serving size	(1647.0g)

Amount per serving	% Daily Value*
Calories	1747.1

Total Fat 66.8g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 22.6g
Cholesterol 0mg	0%
Sodium 1681.7mg	0%
Total Carbohydrate 226.6g	0%
Dietary Fiber 32.5g	0%
Total Sugars 27.4g
Protein 75.6g	0%

Vitamin D 0IU	0%
Calcium 796.4mg	0%
Iron 13.1mg	0%
Potassium 2121.6mg	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: 33.2%

Protein: 16.7%

Carbs: 50.1%