Tofu Fried Brown Rice is a vegan, gluten-free and protein rice rice dish. A simple quick brunch or lunch recipe prepared with healthy whole grain brown rice, veggies and tofu (paneer made with soya milk).

What is fried rice

Fried rice is a dish in which cooked rice is mixed in a frying pan with sauteed vegetables, boiled eggs, seafood or meat. It is a full-fledged meal itself. It is assumed that fried rice was invented sometime during the Sui dynasty (A.D. 589–618), in the city of Yangzhou in eastern Jiangsu province.

Want to know more about Chinese fried rice click here

About Tofu Fried Brown Rice

Fried rice is a dish that originally came from Chinese cuisine. This fried brown rice is an Indo-Chinese style recipe. It is a wholesome meal ready within 15 minutes and a great option for quick lunch, brunch, dinner, tiffin menu or take out.

Brown rice has a hard protecting covering that’s why it takes a long time to cook. To reduce the cooking time we used the pressure cooker method which cut down the whole cooking time from 45 minutes to just 10 minutes. Tofu is stir-fried with veggies and sauces then added to the cooked rice. Fried brown rice with tofu is ready to serve. 

Fried rice usually made with long grain basmati rice which gives a nice non sticky look to the fried rice dish but I have used short grain brown rice as they are more healthier than white basmati rice.

Other rice recipes you would like to try

Shahi rice kheer

Sweet brown rice with jaggery

Mixed vegetable uttapam

Carrot and rice kheer

Soya chunks veg pulao

We don’t need fresh cooked rice for making fried rice you can even use leftover rice and give them a amazing taste by stir frying with sauces and vegetables.

Health benefits of brown rice

• Rice is a versatile grain and a staple in South Asian countries like China, Japan, India, Indonesia, South Korea.
• They come in white and brown varieties. White rice is most popular but these days due to a lot of health benefits brown rice become the first choice.
• Brown rice is a whole grain that contains all the parts bran, germ and endosperm.
• It is rich in magnesium and fibre that helps in controlling blood sugar levels.
• Lowers LDL(Bad Cholesterol) and increase HDL(Good cholesterol) so, a heart-friendly food item.
• Give the feeling of fullness for a longer time and hence helps in weight loss.

 Ingredients required for making Tofu Fried Brown Rice

Brown rice-Brown rice is low in calories and carbs, rich in fibre and nutrients is the best replacement for white rice. I have used Patanjali brand brown rice. You can use any other brand of your choice. Brown rice takes a long time to cook. For a quick, we can use a pressure cooker.

Water– If we are taking 1 bowl of rice, then 2 bowls of water (measured with the same bowl )is needed.

Salt– provides a savoury taste. Do not add all the salt at a time as sauces also have some salt content. So, only after tasting add more salt if required.

Oil– use any refined oil like sunflower oil, rice bran oil, soyabean oil, sesame oil, coconut oil, etc.

Onion– I have used red onion, green onion can also be used. 

Green pepper– 1 medium-sized green pepper is used. You can add other seasonal vegetables like beans, cauliflower,carrots etc

Tofu– homemade fresh tofu is used for making this fried brown rice. You can also used market bought if not possible to make at home.

Soya sauce and chilli sauce – a good brand of sauces that gives the best taste. I have used tops brand soya and red chilli sauce.

FAQs

Is fried rice good for your health?

Fried rice is a dish that is made by mixing cooked rice and other ingredients of your choice like sauteed vegetables, meat, egg or seafood to give a distinct flavour and taste to plain rice. It has fibre, protein, good fats, carbs and various essential vitamins and minerals.

Difference between white rice and brown rice

Brown rice is less processed and more nutrient-dense than white rice. It is rich in fibre and thus has slow digestion which helps in reducing sugar spikes and keeping your stomach full for a long time which helps in weight loss too. whereas white rice has less fibre and is easy to digest, so they are good for people with digestion issues. 

Step by step preparation of tofu brown fried rice

1.Wash and soak brown rice in two cups of water for 15 minutes to half an hour . Now transfer rice along soaked water in a pressure cooker and close the lid.

2. Now pressure cook it for up to eight whistles. Wait till the pressure is released naturally.

3. In a frying pan, heat 2 tbsp oil. Add chopped onion and sauté them for 2-3 minutes. Add chopped green pepper and sauté them for 1-2 minutes.

4. Now add tofu pieces, soya sauce, red chilli sauce, and salt. Mix well. Cook for 1-2 minutes and then add to the cooked rice and mix well. Serve warm with curd and green chutney.ENJOY!

Serving suggestion

Serve warm fried rice with bathua or lauki raita or even plain curd at lunch or dinner time. It is a great meal to pack in the tiffin or as for take out.

Tips and tricks

1. Brown rice should be well cooked to get the best taste.
2. Use any seasonal vegetable of your choice to add into fried rice.
3. If you don’t like the tofu taste replace it with low fat paneer.
4. Add ginger garlic paste to make it more flavourful.
5. Vinegar can also be added to enhance its tangy flavour.

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