Tuesday, 9 November 2010

Tofu Fried Rice- Super quick and easy dinner

This is a great nutritious and tasty dinner made from mostly store cupboard/long shelf life and freezer ingredients for when you get home from work, want something nutritious but don't have much in the way of anything fresh. Unlike many store cupboard creations, it doesn't take too long to throw together. I promise this is quicker to make than running around the corner to a takeaway:)

Tofu Fried Rice
1 extra firm tofu ~8oz, pressed if you have time
1/4 cup nutritional yeast
2 tsp turmeric
1 tsp oregano
1 tsp hot spice/chilli of your choice, smoked paprika is nice
1 tbsp olive oil or oil of your choice
1 small onion, finely chopped
1 garlic clove, finely chopped
1 red pepper, chopped into small cubes
Two handfuls frozen green beans/petit pois
1 cup white rice (for speediness, you can use brown if you have more time- it's my preference, but I'm doing a low fibre trial at the moment)

Mash the tofu with the nutritional yeast, turmeric, oregano and chilli. Stir in the onion, garlic and pepper.
Get the rice on to boil.
Heat some olive oil, add the tofu mixture. Fry on a moderate heat, stirring it around.
When the rice is halfway done, throw in the frozen peas/beans. This adds a little green to te dish to lift it.
When the rice is done (it should take 10 minutes or so if it's white), drain and add to the frying pan, adding a little more oil if necessary. A few minutes will do it.
Serve up, season with salt if you like, but with oregano and chilli I find it doesn't need salt. If you have fresh parsley, that would make a nice garnish. Or even better, a generous squeeze of lemon. You could use cooked small beans or lentils for a soy free version.

And a speedy store cupboard dessert
1 tin pear quarters
Vanilla soya yogurt or custard (blended agar set rice or almond milk pudding if you avoid soy)
Dark chocolate, melted although you can just break it into chunks if using hot custard, it'll melt.

Easy. Put the yogurt or custard in a bowl, top with pears, pour over a little melted dark chocolate or put some chocolate drops or chunks into hot custard.

Neither dish is very fancy, but it's good food that's quick to throw together yet good enough to ease away a hard day's work.

As you can see, I'm finally eating more or less normal food again. But I am so behind with VeganMoFo! I hope to make up for it throughout the month with plenty of recipes:)


  1. Ok, a number of things...

    Thanks for your lovely comments on my blog :) and good luck with your menstrual problems too, they're a nightmare aren't they!

    How are you getting on with the low-fibre diet? Is it helping at all? Oddly enough, I have found that cutting out onions (completely) and cutting down on fruit and dried fruit has made a massive difference to my bloating and gas! You certainly make it look appetizing above. I love the alpro desserts. And rice and veg is one of my fave standby meals.

    Hope you're well.

    And I'm SO behind on vegan MoFo, it's shocking.

  2. So far it seems to be making a difference to the bloating but not to the constipation. I'm not supposed to eat peas or beans, but I had some in that rice dish! I had started eating less fruit before starting this and it did seem to make a difference. I am finding it a bit of a difficult adjustment since it means forgoing a lot of my favourite things for now, but it's nice to get some relief from my symptoms.
    I hope your studies are going well:)

  3. So glad to hear you are feeling better! Maybe doctors DO know something, after all? HAHAHAHa! JK.

  4. Yay for fried rice and Tofutti winners!

  5. Hello There!!
    First time I have made it over to your blog, and love the design and everything. Thanks for commenting on mine, and will be sure to visit yours often. These recipes look delicious. :)
    Happy week to you, friend!