Recipes » Main Dish » Vegetable Fried Rice
T. Colin Campbell Center for Nutrition Studies



  • 3 cups cooked brown jasmine rice, preferably leftover and chilled
  • 8 ounces extra-firm tofu, cut in ½-inch cubes
  • ½ cup diced onion
  • ½ cup diced carrots
  • 4 garlic cloves, minced
  • 1 cup broccoli florets, blanched
  • ½ cup peas
  • ½ cup sliced green onions
  • ¼ cup toasted sesame seeds


  • 3 Tbsp low-sodium tamari
  • 2 Tbsp coconut sugar or date paste
  • 1 garlic clove, minced
  • 1 Tbsp peanut butter
  • 1 Tbsp Thai sweet or garlic chili sauce


  • 1. Preheat oven to 425 degrees F. Place tofu on a parchment-lined baking sheet and bake for 20 minutes or until golden brown. Alternatively, cook at 400 degrees F in an air fryer for 15 minutes.
  • 2. In a medium bowl, combine the sauce ingredients and set aside. Once the tofu is cooked, stir it in the sauce and let marinate for 10 minutes.
  • 3. In a heated pan, sauté the onions for 3–4 minutes.
  • 4. Add the carrots and garlic and sauté for 3 minutes.
  • 5. Stir in the marinated tofu with sauce and the cooked brown rice. Sauté for 1 minute.
  • 6. Add the broccoli and peas and cook for another minute.
  • 7. Add the green onions and sesame seeds and serve immediately.

Cooking Tips

  • 1. To blanch the broccoli, bring a pan of water to a boil. Have a bowl of iced water ready along with a strainer. Cook the broccoli in the boiling water for 1 minute before plunging it in the bowl of iced water using a slotted spoon. Drain and set aside.
  • 2. Look for unsalted, oil-free natural peanut butter.

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