High Protein Vegan Fried Rice

Craving a quick, flavorful, and protein-packed meal? Look no further than this High Protein Vegan Fried Rice! This vibrant dish is bursting with fresh vegetables, crispy tofu, and a savoury sauce that will tantalise your taste buds. It’s incredibly easy to make, ready in under 40 minutes, has 40g of protein per serving, and is perfect for an easy weeknight dinner or a delicious meal prep option. Get ready to enjoy a healthy and delicious meal that will leave you feeling full and energised!

😋 Why you’ll love this recipe!

• Packed with Protein: This fried rice is a fantastic source of plant-based protein, thanks to the tofu. It’s perfect for keeping you feeling full and satisfied.
• Quick and Easy: This recipe comes together in under 40 minutes.
• Customisable: Feel free to swap out the vegetables for your favourites. You can also adjust the spiciness level to your liking.
• Delicious and Flavorful: With its savoury sauce, crispy tofu, and vibrant vegetables, this fried rice is a true explosion of flavour!

📝 Ingredient notes

• Firm Tofu (500g): Packed with protein and a blank canvas for flavour, firm tofu is our star ingredient. Extra firm tofu offers a chewier texture. Tempeh or seitan work as great alternatives.
• Rice (150g): Leftover, day-old rice is ideal for preventing mushy fried rice. Long grain or brown rice are great choices, but I’ll guide you through making it fresh too!
• Sunflower Oil (1.5 Tbsp): Use this or any neutral oil like vegetable or canola oil for stir-frying.
• Ginger Powder (1 Tsp): Provides a warm, spicy kick. Fresh ginger is a great alternative.
• Rice Vinegar (1.5 Tbsp): Adds a tangy balance. Substitute with white wine or apple cider vinegar if needed.
• Agave (1.5 Tbsp): Brings a touch of sweetness. Maple syrup or brown sugar work well as substitutes.
• Dark Soy Sauce (1 Tbsp): Adds rich umami flavour and deep colour to the dish.
• Light Soy Sauce (1 Tbsp): Enhances the overall taste with its saltiness. Tamari or coconut aminos are good gluten-free options.
• Sesame Oil (1 Tsp): Adds a fragrant, nutty aroma. Use sparingly, as its flavour is strong.
• Sriracha (1 Tbsp): Spice things up with sriracha! Adjust to your liking. Other chilli sauces or flakes work too.
• Shaoxing Wine (1 Tbsp): Used for deglazing, it adds a unique depth. Dry sherry or dry white wine are good substitutes.
• Garlic (3 Cloves): Provides a pungent, savoury flavour. Adjust the amount to your taste.
• Onion (1 Large): Adds sweetness and texture. Yellow or white onions are both great.
• Carrot (1 Large): A source of Vitamin A and sweetness, carrots add colour and a bit of crunch.
• Green Beans (100g): Offer a crisp texture and fresh flavour. Trim the ends before using.
• Spinach (120g): Packed with nutrients like iron and Vitamin C, spinach adds colour and flavour.
• Bean Sprouts (60g): Provide a delicate crunch. Can be omitted or substituted with shredded cabbage.

🥣 How to make this high protein vegan fried rice

1. Cook the Rice (Optional): If you don’t have leftover rice, start by cooking some. For basmati rice, I use a 2:1 water-to-rice ratio. Add 150g of rice and 300g of water to a pot. Cover and bring to a boil. Once boiling, reduce heat to the lowest setting and let it simmer for 10 minutes. Turn off the heat and let it sit, covered, for another 10 minutes. Fluff with a fork and place a tea towel between the lid and pot to absorb excess moisture. Leave it until needed. Keep in mind that cooking times may vary depending on your rice and hob.

2. Prepare the Tofu: Preheat your oven to 200°C (400°F). Chop the tofu into 2.5cm (1 inch) cubes. Line a baking tray with non-stick paper and lightly spray with ½ tablespoon of oil. Spread the tofu cubes on the tray and lightly spray the tops with another ½ tablespoon of oil. Bake for about 30 minutes, or until golden brown and crispy. Turning the tofu is optional.

3. Prep the Vegetables: While the tofu bakes, chop the onion, carrot, and green beans into roughly 1.5cm (½ inch) pieces. Chop the bean sprouts a little longer, about 3cm (1 inch). Finely chop the garlic. Leave the spinach whole.

3. Stir-fry the Vegetables: Heat the remaining ½ tablespoon of oil in a large pan or wok over medium-high heat. Once shimmering, add the chopped onion, carrot, and green beans. Stir-fry for a few minutes until they start to soften and develop some colour.

4. Make the Sauce: While the vegetables are cooking, prepare the sauce. In a small bowl, whisk together the dark soy sauce, light soy sauce, sesame oil, sriracha, agave, rice vinegar, and ginger powder. Set aside.
5. Deglaze the Pan: Add a splash (about 1 tablespoon) of Shaoxing wine to the pan to deglaze. Scrape up any browned bits from the bottom of the pan as the wine sizzles.

6. Add Garlic and Spinach: Add the chopped garlic to the pan and stir-fry for about a minute until fragrant. If the garlic starts to stick, add a little more oil or a splash of water. Toss in the spinach and stir until it wilts and is evenly distributed.

7. Add Bean Sprouts and Rice: Pour in the cooked rice and stir to combine with the vegetables. Add the bean sprouts, the mint and the tofu, and give everything a good mix.

8. Incorporate the Sauce: Pour the prepared sauce over the rice and vegetable mixture. Stir-fry for a few more minutes, ensuring the sauce coats everything evenly and the rice is heated through.

9. Serve and Enjoy! Serve your delicious high-protein vegan fried rice immediately. Garnish with extra bean sprouts or chopped spring onions, if desired. Enjoy!

💡 Tips for getting it right!

• Use cold rice: Leftover, day-old rice is ideal for fried rice as it’s drier and less likely to become mushy. If using freshly cooked rice, spread it out on a baking sheet to cool and dry slightly before using.
• Get creative with the ingredients: Don’t be afraid to experiment with different vegetables to create your own unique fried rice masterpiece. Broccoli, bell peppers, mushrooms, and peas are all delicious additions. For a sweet and savoury twist, try adding some diced pineapple. If you’re a mushroom lover, consider using a variety of mushrooms like shiitake, oyster, or cremini for a deeper umami flavour.

🤔 Frequently asked questions