At a glance

Browned tofu, whole-grain rice, carrots, peas, peppers, and sesame turn into a vegetable-packed fried-rice dinner.

• Yield: 4 servings
• Prep time: 25 minutes
• Cook time: 30 minutes

Estimated nutrition per serving

Serving basis: One serving from the editor-reviewed yield of 4 servings.

• Calories: 530 kcal
• Protein: 34 g
• Carbohydrates: 58 g
• Fat: 21 g
• Fiber: 10 g
• Sodium: 208 mg

Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.

Ingredients

Use the listed gram weights for the closest match to the nutrition estimate.

• 1 cup dry brown rice (180 g)
• 1 3/4 cups water (430 g)
• 1 1/3 lb firm calcium-set tofu, drained (600 g)
• 1 2/3 cups diced carrots (200 g)
• 1 cup green peas (150 g)
• 1 1/3 cups diced red bell pepper (200 g)
• 3/4 cup sliced scallions or onion (120 g)
• 4 garlic cloves, minced (16 g)
• 2 tbsp grated fresh ginger (20 g)
• 2 tbsp sesame seeds (20 g)
• 1 tbsp olive oil (14 g)
• 1/4 tsp fine salt (1.5 g)

Directions

1. Combine the brown rice, water, and half the salt in a saucepan. Bring to a boil, cover, reduce the heat, and cook according to the package; spread the cooked rice on a tray to cool slightly.

2. Press the tofu between clean towels for 10 minutes and cut it into cubes. Heat half the olive oil in a large nonstick skillet and brown the tofu on several sides; transfer it to a plate.

3. Add the remaining oil, carrots, peas, pepper, onion, garlic, and ginger. Stir-fry for 5 to 7 minutes, until crisp-tender.

4. Add the rice, tofu, sesame seeds, and remaining salt. Toss over high heat for 3 to 4 minutes, until steaming hot.

Sources

1. USDA FoodData Central — April 2026 data release