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My Favorite Vegetarian Fried Rice

Delicious, healthy, and inexpensive to boot, this gluten-free, dairy-free, and vegetarian recipe is an easy make-at-home meal. (With an easy vegan option, too!)

There’s nothing particularly fancy about this fried rice. It’s just a favorite recipe–one I come back to over and over again when there’s not much in the pantry (I almost always have rice, eggs, soy sauce and carrots), when I want something “real” and homemade but not too complicated, or when I’m craving something flavorful.

It’s also a post-workout favorite with its easy-to-digest carbs, plentiful proteins, and a good dose of healthy fats and fresh veggies.DSCN1529 (2)This particular version gets its protein from tofu and eggs, but you could easily swap the tofu for chicken or another meat, or you could omit the eggs for a strictly vegan version. You can also swap in whatever vegetables you have: zucchini, eggplant, mushrooms, kale, spinach, corn, winter squash, green beans, broccoli…any of these would be delicious!

The secret ingredient in this one? Toasted sesame oil. I’ll admit, it ups the price of this otherwise inexpensive meal by a bit, but if you’re a FODMAP-er, it’s a great way to add flavor to dishes without onion or garlic. Jasmine rice also does a lot for the texture, since white rice tends to get a little mushy, but either will work just fine and turn out yummy.

DSCN1537However you decide to modify this recipe, I highly recommend adding this easy, allergen-friendly meal to your dietary routine!

Tofu Fried Rice
Serves 4
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Prep Time
30 min
Prep Time
30 min
Ingredients
  1. 1 cup rice (jasmine or white)
  2. 2 cups water
  3. 2 small cloves garlic
  4. 1.5 Tbsp olive oil
  5. 1 cup peeled and diced fresh carrots
  6. 1/2 cup diced bell peppers
  7. 1/2 cup frozen peas
  8. 8 oz. extra-firm tofu
  9. 2 eggs
  10. 2 Tbsp reduced-sodium soy sauce
  11. 1 Tbsp. toasted sesame oil
  12. 4 green onions, green stems only, diced
Instructions
  1. In a saucepan, bring the rice and water to a boil. Reduce heat to low and cover for 20 minutes.
  2. While the rice is cooking, slice the garlic cloves in half. Add the olive oil and garlic clove halves to a large frying pan and heat over medium-high heat.
  3. When the garlic is fragrant and brown in places, remove from the oil with a small spoon.
  4. Add the carrots and peppers to the oil. Cook 5-10 minutes.
  5. Drain any excess water from the tofu and dice into 1/2-inch chunks. When the carrots start to soften and turn light brown in places, add the tofu and frozen peas and cook an additional 5-ish minutes more, flipping the tofu often, so that it cooks on all sides.
  6. When the rice is done, add the eggs to the hot frying pan and scramble. Add the cooked rice, soy sauce, sesame oil, and green onions and stir thoroughly to combine.
Notes
  1. Omit eggs for vegan.
  2. If you'd like to add or substitute other vegetables, add them at the same time you'd add the carrots and peppers.
  3. If you use meat rather than tofu, cook it thoroughly before making the fried rice.
The Hungry Caterpillar http://www.thehungrycaterpillar.net/
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