Egg fried rice is a takeaway classic, this is my vegan version using seasoned tofu. It's just as, if not even more delicious and a great side dish to a fake-away feast, or serve up as a main dish with a little hot-sauce drizzled on top.
The tofu is seasoned using a little Chinese 5 spice, garlic powder, turmeric and the secret ingredient that makes this taste a little eggy - black salt (kala namak). Black salt is actually pink in colour and it contains sulphur, giving your vegan fried rice that signature taste, a little goes a long way and it's a great ingredient to have in the cupboard. I used wholegrain rice and fried it in a little sesame oil and 5 spice, before adding the peas and stirring through the tofu to create this delicious classic, made vegan.
This dish delivers a good amount of protein and fibre, as well as calcium and some vitamins and minerals too. Wholegrains deliver a whole range of benefits to your health, helping to reduce the risk of non-communicable diseases like heart disease and type 2 diabetes and should be included where possible in the diet. Wholegrain rice is packed full of fibre, essential for you digestive system, as well as protein for muscle growth and repair, manganese - a trace mineral responsible for a whole range of benefits including blood sugar regulation and antioxidant formation and magnesium, needed for muscle and nerve regulation.
Tofu is packed full of protein and if made with calcium sulphate (which helps to set the tofu) is also a great source of calcium, essential for bone formation and maintenance. Tofu also delivers a decent amount of iron, essential for red blood cell formation. The peas also deliver that all-important protein, as well as lots of vitamins C, A, K and folate too. So as you can see, this simple, but delicious dish packs quite a nutritional punch!
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Vegan Egg Fried Rice | Serves: 3-4 | Time: 15 mins
You'll need
- Chopping board
- Knife
- Large wok
- Non-stick frying pan
- Wooden spoon
- Measuring spoons
Ingredients
- 1 tbsp sesame oil
- 1 block firm tofu
- 1/2 tsp Chinese 5 spice
- 1/2 tsp garlic powder
- 1/2 tsp turmeric
- 1 tsp black salt (kala namak)
- 1 tbsp sesame oil
- 2.5 cups cooked brown rice, cooled
- 1 tsp Chinese 5 spice
- 1 cup peas
- Spring onions, sliced
- Sesame seeds
Method
- Heat up a non-stick frying pan with a splash of oil, crumble in the tofu, add the 5 spice, garlic powder and turmeric and stir together. Cook on a medium heat for 8-10 minutes, stirring every so often. Just before removing from the heat, sprinkle over the black salt and stir to ensure it's fully mixed in (cooking the black salt will reduce its sulphur flavour, so it's important not to heat it for long). Once cooked, place the tofu to one side.
- Meanwhile, heat a wok on a medium-high heat and add a splash of sesame oil. Add the rice and 5 spice and stir fry for about 5 minutes. Add the peas and cook for a few more minutes, then gently stir through the cooked tofu.
- Taste for seasoning and add a pinch of salt or a little soy sauce if desired, then serve up and garnish with spring onions and sesame seeds and enjoy!
Cassidy xx
