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Tofu Fried Rice

A delicious dinner that the whole family will love.

  • Author: Dr. Rosane Oliveira
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 4 1x
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Tofu Fried Rice

  • 1 cup tofu, extra firm
  • Sweet Peanut Soy Sauce
  • 1 cup green onion, chopped
  • 1/2 cup carrots, finely diced
  • 1/2 cup green peas, fresh or frozen
  • 4 tsp garlic, fresh, minced
  • 2 cups brown rice, cooked

Sweet Peanut Soy Sauce

  • 6 tbsp tamari, low-sodium
  • 4 tbsp maple syrup
  • 2 tbsp peanut butter, roasted, oil-free, salt-free
  • 2 tsp garlic, fresh, minced
  • 12 tsp chili powder


  1. Preheat oven to 400°F and line baking sheet with parchment paper.
  2. Squeeze tofu with towel to press out excess liquid then dice into 1/4-inch cubes.
  3. Place on baking sheet and cook 25–30 minutes or until firm and crisp.
  4. In a bowl, whisk all sauce ingredients together and set aside.
  5. Transfer tofu to sauce bowl and marinate 5 minutes, stirring periodically.
  6. Strain tofu out using slotted spoon, reserving remaining sauce.
  7. Place tofu on preheated nonstick skillet and cook over medium heat for 5 minutes. Remove and set aside.
  8. Add green onion, carrots, peas and garlic to hot skillet. Sauté 3–4 minutes.
  9. Add the rice, tofu, and remaining sauce. Cook over medium-high heat for 3–4 minutes, stirring regularly. Serve immediately.

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Rosane Oliveira, DVM, PhD

President & CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.