Vegan Quinoa Fried Rice with Tofu
This easy vegan quinoa fried rice is loaded with crumbled extra-firm tofu, colorful veggies, and a simple soy sauce and sriracha glaze. It’s a quick, protein-packed way to transform leftover cooked quinoa into a delicious 15-minute weeknight dinner or high-protein lunch!
Ingredients
Quinoa Fried Rice
- 2 - 3 tbsp olive oil, divided start with 1 tbsp and add more as needed
- 3 cups cooked quinoa, preferably chilled or leftover chilled quinoa crisps up best
- 1 block (350–400 g) extra-firm tofu crumbled directly into the skillet with your hands
- 2 cups frozen mixed vegetables such as peas and carrots
- ½ small yellow onion, finely diced
- 1 tsp garlic powder
- ½ tsp onion powder
Sauce
- 2 tbsp soy sauce or dark soy sauce or tamari for gluten-free
- 1 - 2 tbsp sriracha to taste (1 tbsp for mild, 2 tbsp for spicy)
Optional Toppings
- Optional Toppings chili crisp or chili oil, toasted sesame seeds, chopped green onions, and extra sriracha, for serving
Instructions
How to Make Vegan Quinoa Fried Rice with Tofu
- Sauté the Onion: Heat a large skillet or wok over medium heat with about 1 tablespoon of the olive oil. Add the finely diced onion and cook for 2–3 minutes, until it begins to soften.
- Crumble in the Tofu: Crumble the block of extra-firm tofu directly into the skillet using your hands. The crumbles can be as large or small as you like.
- Add Vegetables & Seasoning: Add the frozen mixed vegetables, garlic powder, and onion powder. Add another splash of olive oil if needed. Cook for about 4–5 minutes, stirring occasionally, until the vegetables are heated through and the tofu crumbles start to lightly brown on the edges.
- Add Quinoa & Sauce: Add the cooked chilled quinoa to the skillet along with the soy sauce, sriracha, and remaining olive oil.
- Sauté & Crisp: Increase the heat to medium-high and sauté for another 3–5 minutes, stirring occasionally. Allow the quinoa to sit undisturbed against the hot surface of the pan for short 30-second intervals between stirring so the grains get lightly toasted and crispy.
- Garnish & Serve: Taste and adjust with additional soy sauce or sriracha as desired. Divide into bowls and top with chili crisp, toasted sesame seeds, sliced green onions, or your favorite toppings. Serve hot and enjoy!
Notes
Use Leftover Quinoa
Chilled leftover quinoa works best because it has dried out in the refrigerator, allowing it to sear and crisp up against the hot skillet without becoming soft or mushy. It’s an ideal recipe for using quinoa meal-prepped earlier in the week. Vegetable Variations
Frozen peas and carrots keep this recipe effortless, but you can toss in any veggies you have on hand: chopped broccoli florets, bell peppers, corn, shelled edamame, sliced mushrooms, shredded cabbage, or zucchini. If using fresh vegetables, chop them small and give harder vegetables a 2-minute head start before adding the quinoa. Tofu Texture
Extra-firm tofu is recommended because it has lower water content and develops golden, chewy edges in the skillet. There is no need to press or cube it—simply crumble it straight into the pan with your hands! Spice Level & Sauce
Start with 1 tablespoon of sriracha for a mild warmth, or 2 tablespoons for a bolder kick. Regular or dark soy sauce both work nicely (or substitute gluten-free tamari). Cooking Oil
You don't necessarily need the full 3 tablespoons of olive oil. Start with 1 tablespoon and add more as needed while cooking to keep the pan lightly coated. Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Chilled leftover quinoa works best because it has dried out in the refrigerator, allowing it to sear and crisp up against the hot skillet without becoming soft or mushy. It’s an ideal recipe for using quinoa meal-prepped earlier in the week. Vegetable Variations
Frozen peas and carrots keep this recipe effortless, but you can toss in any veggies you have on hand: chopped broccoli florets, bell peppers, corn, shelled edamame, sliced mushrooms, shredded cabbage, or zucchini. If using fresh vegetables, chop them small and give harder vegetables a 2-minute head start before adding the quinoa. Tofu Texture
Extra-firm tofu is recommended because it has lower water content and develops golden, chewy edges in the skillet. There is no need to press or cube it—simply crumble it straight into the pan with your hands! Spice Level & Sauce
Start with 1 tablespoon of sriracha for a mild warmth, or 2 tablespoons for a bolder kick. Regular or dark soy sauce both work nicely (or substitute gluten-free tamari). Cooking Oil
You don't necessarily need the full 3 tablespoons of olive oil. Start with 1 tablespoon and add more as needed while cooking to keep the pan lightly coated. Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Serving: 431g | Calories: 440kcal | Carbohydrates: 46g | Protein: 20g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 9g | Sodium: 750mg | Potassium: 670mg | Fiber: 7g | Sugar: 5g | Vitamin A: 3000IU | Vitamin C: 12mg | Calcium: 220mg | Iron: 5mg
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