High Protein Tofu Fried Rice with Mushrooms | High Protein Meatless Fried Rice Recipe
Author: 
Recipe type: Main
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
 
Ingredients
  • Firm tofu - 200 gms
  • Mushrooms - 200 gms
  • Cooked rice - 2 cups
  • Cornflour - 2 tbsp
  • Ginger - 2-inch piece, finely chopped
  • Garlic - 12 to 15 cloves, finely chopped
  • Spring onion - 5 to 6 stalks, whites & greens separated and finely chopped
  • Carrot - 1, medium, grated
  • Green beans - 7 to 8, finely chopped
  • Oil - 4 to 5 tbsp
  • Light soy sauce - 2 tbsp
  • Salt & pepper to taste
  • White sesame seeds to garnish
Instructions
  1. First clean the mushrooms by wiping each with a slightly damp kitchen towel to remove all the dirt. Then slice each into 2 to 3 pieces length-wise.
  2. Next, unpack the block of tofu and discard any liquid. Cut the tofu block into small bite-sized pieces.
  3. Take the tofu cubes in a mixing bowl. Sprinkle salt & pepper and shake the bowl gently to evenly spread out the seasoning.
  4. Now sprinkle the cornflour over the tofu cubes and give another gentle shake to lightly coat the cubes with the flour.
  5. Now heat your wok and add 2 tablespoons of oil in to. Swirl your wok to coat the surface with oil.
  6. Once the oil becomes very hot, reduce the heat to minimum. Then carefully drop the coated tofu cubes into the hot wok and spread them in a single layer.
  7. Let the tofu cubes cook for 2 to 3 minutes without any disturbance. Then flip them over one by one and let the other side cook for another couple of minutes.
  8. Take out the crispy fried tofu cubes and set aside in a bowl. Now add one more tablespoon of oil to the wok.
  9. Once hot, add the sliced mushrooms. Stir fry the mushrooms on medium heat until they become soft & golden brown on the edges.
  10. Take the sautéed mushrooms out in a bowl and set aside until needed.
  11. Now add the remaining oil to the wok. Once hot, reduce the heat to minimum and add the chopped garlic & ginger.
  12. Stir fry the aromatics on medium heat for a couple of minutes. Then throw in the finely chopped whites of the spring onions.
  13. Stir fry the onions for 2 to 3 minutes on medium heat. Then add the finely chopped green beans. Allow them to cook on low for 5 minutes.
  14. Next add the grated carrots. Stir fry all the veggies for 2 to 3 more minutes on medium flame.
  15. Now it’s time to add the rice. Carefully spread the rice over the wok and leave it without disturbing for a couple of minutes keeping the flame low.
  16. After a few minutes, drizzle soy sauce and salt & pepper to taste. Now start mixing the rice using a stirring spatula.
  17. After giving a few stir, add in the sautéed mushrooms, crispy tofu cubes and spring onion greens to the wok. Give a good mix by stirring with your spatula.
  18. Check and adjust seasoning if needed. Your healthy & tasty tofu fried rice is ready! Serve it warm with a generous sprinkling of white sesame seeds and enjoy!
Recipe by Flavor Quotient at https://flavorquotient.com/2024/10/high-protein-tofu-fried-rice-with-mushrooms/