5 from 189 votes
Easy Vegetable Brown Fried Rice
This Easy Vegetable Brown Fried Rice features cooked brown rice stir-fried with sesame oil, diced onions, garlic, peas, carrots, and crumbled firm tofu for protein. The vegetables are diced small for quick cooking, and soy sauce seasons the mixture to a balanced savory taste. Cooking in a wok or hot skillet creates pleasant textures without overcooking the vegetables.
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
Servings:
3
servings
Calories:
307 kcal
Course:
Lunch, Dinner
Cuisine:
Asian
Ingredients
- 1 tablespoon sesame oil
- ½ cup red onion diced
- 1 teaspoon garlic minced
- ½ cup peas frozen
- ½ cup carrot finely diced
- ½ block extra firm tofu crumbled
- 2 ½ cups brown rice cooked
- 2 tablespoons soy sauce
Instructions
- Cook brown rice according to package instructions.
- In a large pan and over medium-high heat, sauté onions, garlic, peas, carrots, and crumbled tofu in sesame oil until onions become tender and translucent.
- Add the cooked brown rice and soy sauce. Cook for 5-8 minutes, stirring frequently.
Cup of Yum
Notes
- Prepare the brown rice ahead of time and chill it; cold rice fries better and saves cooking time.
- Dice vegetables into small pieces to ensure faster and even cooking.
- A wok is preferable for stir-frying vegetables to avoid overcooking, but a large skillet will also work.
- Heat the pan before adding ingredients so they sizzle on contact.
- Store leftover fried rice in an airtight container in the fridge for up to five days or freeze for up to one month; tofu texture may firm after freezing.
- To reheat, stir-fry leftover rice with a bit of oil until heated through.
Nutrition Information
Calories
307kcal
(15%)
Carbohydrates
49g
(16%)
Protein
12g
(24%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
3g
(15%)
Sodium
731mg
(30%)
Potassium
426mg
(9%)
Fiber
6g
(24%)
Sugar
4g
(8%)
Vitamin A
3749IU
(75%)
Vitamin C
13mg
(14%)
Calcium
60mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 3 servings
Amount Per Serving
Calories 307
% Daily Value*
| Calories | 307kcal | 15% |
| Carbohydrates | 49g | 16% |
| Protein | 12g | 24% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 731mg | 30% |
| Potassium | 426mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 3749IU | 75% |
| Vitamin C | 13mg | 14% |
| Calcium | 60mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.