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In the fast-paced world we live in, finding a meal that is both satisfying and nutritious can be a challenge. However, the right dish can transform your dining experience into something truly enjoyable without sacrificing your health goals. Enter Veggie Delight Fried Rice with Tofu—a harmonious blend of vibrant vegetables, fluffy rice, and protein-packed tofu that not only pleases the palate but also nourishes the body. This versatile recipe is perfect for busy weeknights, offering a quick yet gourmet option that can be prepared in under 30 minutes. It’s also an ideal candidate for meal prep, allowing you to whip up a batch that can be conveniently stored and enjoyed throughout the week.

Family-Friendly Vegetable Fried Rice with Tofu

Discover the joy of cooking with Veggie Delight Fried Rice with Tofu, a colorful and nutritious meal that’s perfect for busy nights. This quick recipe combines fluffy jasmine rice, protein-rich tofu, and vibrant vegetables, all stir-fried to perfection in under 30 minutes. Ideal for meal prep, it adapts to whatever ingredients you have on hand. Enjoy a delightful blend of textures and flavors that are sure to impress and satisfy your health goals!
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Ingredients
  

2 cups cooked jasmine rice (preferably day-old)

1 block (14 oz) firm tofu, drained and pressed

2 tablespoons vegetable oil (divided)

1 small onion, diced

2 cloves garlic, minced

1 cup mixed vegetables (carrots, peas, corn, or your choice)

1 red bell pepper, diced

2 green onions, sliced

3 tablespoons soy sauce (or tamari for gluten-free)

1 tablespoon sesame oil

1 teaspoon ginger, minced

Salt and pepper, to taste

Optional: fresh cilantro or sesame seeds for garnish

Instructions
 

Prep the Tofu: Cut the pressed tofu into small cubes. In a large non-stick skillet or wok, heat 1 tablespoon of vegetable oil over medium heat. Add the tofu and cook until golden brown on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.

    Sauté Aromatics: In the same skillet, add the remaining tablespoon of vegetable oil. Add the diced onion and sauté for about 3-4 minutes until translucent. Stir in minced garlic and ginger, cooking for an additional 1-2 minutes until fragrant.

      Add Vegetables: Toss in the mixed vegetables and red bell pepper, cooking for another 5 minutes until they soften but remain vibrant. If using frozen vegetables, ensure they are thawed before adding.

        Fry the Rice: Increase the heat to high, then add the day-old jasmine rice to the pan. Break apart any clumps and stir-fry for about 3-5 minutes, allowing the rice to get slightly crispy.

          Season it Up: Pour the soy sauce and sesame oil over the rice and veggies, mixing everything well. Add the cooked tofu back into the skillet and combine gently. Season with salt and pepper to taste.

            Finishing Touches: Just before serving, stir in the sliced green onions and any optional garnishes like cilantro or sesame seeds for an added flair.

              Serve and Enjoy: Transfer the fried rice to bowls or plates and enjoy a colorful, nutritious, and family-friendly meal!

                Prep Time: 15 minutes | Total Time: 30 minutes | Servings: 4