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Fried tofu served with rice and vegetables
Healthy fried tofu with rice and vegetables

Fried tofu with rice and vegetables

Author: Flavelo
Recipes Vegetarian & Vegan Main Courses Quick Meals
Many complain that tofu is tasteless and spongy. The secret lies in draining and searing! If we press out the excess water, the tofu can absorb the marinade and spices, and frying at a high temperature gives it a crispy crust that rivals the experience of meat. This recipe creates a balance between protein, fibre and carbohydrates.
🕒 Prep Time 20 mins
🍳 Cook Time 15 mins
⌛ Total Time 35 mins
🍽️ Servings 4 servings
🔥 Calories 480 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Saucepan (for rice)
  • Wok or large frying pan
  • Kitchen paper and a weight (e.g. a tin)
  • Knife

Allergen Information

⚠️ Soya
⚠️ Sesame
⚠️ Cereals containing gluten (if soy sauce contains wheat)

Instructions

1 ✓

Wrap the tofu in several layers of kitchen paper, place a chopping board and a heavy object (e.g. a tin of beans) on top. Leave to press for 15 minutes.

Tip: This step is the most important! Removing water allows the tofu to fry rather than steam (developing a crust).
2 ✓

Meanwhile, rinse the rice in cold water until the water runs clear, then put it on to boil in double the amount of water. When it boils, turn the heat down low, cover, and cook until tender (approx. 12-15 minutes).

Tip: Rinsing the rice removes surface starch so the grains will be fluffy and not stick together.
3 ✓

Cut the pressed tofu into 2 cm cubes. Cut the vegetables (onion, carrot, pepper) into strips, finely chop the garlic, and break the broccoli into small florets.

Tip: The smaller the broccoli florets, the faster they will cook through.
4 ✓

Heat the cooking oil in a wok or frying pan. Toss in the tofu cubes and fry over a high heat until golden brown and crispy on all sides. Remove and set aside.

Tip: Don't stir continuously, give time for the crust to form.
5 ✓

Pour the sesame oil into the hot pan. Stir-fry the onion, carrot and broccoli for 3-4 minutes. If needed, pour in a splash of water to steam them, then let the water evaporate.

Tip: Sesame oil gives the characteristic Asian flavour, but don't heat it for too long as it burns easily.
6 ✓

Add the pepper and garlic, stir-fry for another minute.

Tip: Add the garlic and pepper later because they cook/burn faster.
7 ✓

Return the tofu to the pan. Drizzle with soy sauce, season with pepper, and toss until the sauce coats everything.

Tip: In the hot pan, the sugar content of the soy sauce caramelises on the tofu and vegetables.
8 ✓

Serve the vegetable tofu piled on top of the cooked rice.

Recipe FAQ

Why does the tofu stick?
The pan wasn't hot enough, or you tried to turn it too soon. Wait until a crust forms, then it will release by itself.
What kind of tofu should I buy?
Only 'natural firm' tofu. Silken tofu will fall apart in the frying pan.

Ingredients

  • 300 g Firm tofu
  • 200 g Jasmine or Basmati rice
  • 1 pc Onion
  • 2 cloves Garlic
  • 2 pcs Carrots
  • 1 pc Bell pepper
  • 200 g Broccoli florets
  • 3 tbsp Soy sauce
  • 2 tbsp Sesame oil
  • 2 tbsp Cooking oil (sunflower or rapeseed)
  • 1 pinch Salt
  • 1 pinch Pepper