Vegetable peanut fried rice - this delicious fried rice with vegetables, tofu and peanut butter is a healthy, protein-packed vegan meal that is quick and easy to make and tastes great!
This vegetable peanut fried rice is one of my all-time favourite meals and a regular fixture in my house. It is absolutely packed full of vegetables and provides plenty of protein with tofu and peanut butter.
It also tastes delicious, is very satisfying and is quick and easy to make too!
I love it as a healthy post-workout meal but it makes a great dinner any day. The leftovers are also brilliant re-heated so I'll usually have it for dinner two days in a row, or dinner one day and lunch the next.
The peanut butter gives it loads of flavour and makes it more filling too. Soy sauce, sesame oil, sriracha, ginger and garlic really ramp up the flavour and I use a variety of vegetables in different colours to make it super healthy.
Each serving packs in at least 3 portions of your five a day!
What Vegetables To Use In This Vegetable Peanut Fried Rice:
I use red bell pepper, carrot, asparagus, baby sweetcorn, tenderstem broccoli, sugarsnap peas and mangetout but you can absolutely vary these to suit you/what you've got in the fridge.
Kale, spinach, pak choy, regular broccoli, green beans, edamame and mushrooms would all work well.
Just remember that some vegetables cook more quickly than others so you need to add the ones that take the longest to cook to the pan first.
What Kind Of Tofu?:
You need to use firm or extra firm tofu for this vegetable peanut fried rice, NOT silken tofu. Firm tofu will be found in the fridge section of the supermarket whereas silken tofu is the shelf-stable kind usually found by the tinned beans.
I like the Tofoo brand one best as there is no need to press it and I use one of the XL packs for this meal.
The Cauldron brand one is also fine but make sure that you squeeze out the excess water. You can also use a couple of packs of the Cauldron marinated tofu pieces instead.
(Obviously all this info is for the UK, I can't recommend brands in other countries).
More Healthy Vegan Meals:
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Vegetable Peanut Fried Rice
- 300 g (1 ½ cups) rice (long grain, basmati or brown are all fine)
- 2 Tbsp oil (olive, coconut, canola or vegetable) divided
- 400 g (approx) (14 oz) firm tofu (I use Tofoo XL pack) diced
- 5 spring onions (scallions) thinly sliced
- 3 cloves garlic peeled and crushed
- 1 Tbsp ginger paste from a jar or 1 inch fresh, finely grated
- 1 red bell pepper diced
- 1 large carrot cut into matchsticks
- 160 g (5 ½ oz) tenderstem broccoli cut into bite sized pieces
- 145 g (5 oz) baby sweetcorn cut into bite sized pieces
- 160 g (5 ½ oz) sugarsnaps
- 125 g (4 ½ oz) asparagus cut into bite sized pieces
- 160 g (5 ½ oz) mangetout
- 120 g (½ cup) smooth peanut butter
- 1 Tbsp toasted sesame oil
- 1 Tbsp maple syrup
- 5 Tbsp light soy sauce
- 2 tsp sriracha hot sauce
- salt and pepper
- Cook the rice according to the instructions on the packet.
- While the rice is cooking, heat 1 Tbsp of the oil in a large frying pan and add the diced tofu. Cook over a medium heat, turning frequently, until the tofu is golden on all sides. Set aside.
- Heat the other Tbsp of oil in a large wok over a high heat. Add the chopped spring onions (scallions) and cook for a minute.
- Add the crushed garlic, ginger, chopped bell pepper, carrots and tenderstem broccoli and cook for a minute or two, stirring often.
- Add the baby sweetcorn, sugarsnaps, asparagus and mangetout. Cook for a couple more minutes, stirring frequently, until the vegetables are tender but still have some crunch.
- Turn down the heat to low. Add the peanut butter, sesame oil, maple syrup, soy sauce and sriracha and stir until the peanut butter has melted. Remove the pan from the heat.
- Once the rice is cooked add it to the pan of vegetables along with the tofu and stir through until it is well coated with the sauce. Season to taste with salt and pepper (and more soy sauce if needed) and serve.
- Store leftovers in the fridge for up to two days.
- You can vary the vegetables to suit you/what you've got in the fridge. Kale, spinach, pak choy, regular broccoli, green beans, edamame and mushrooms would all work well.
- Just remember that some vegetables cook more quickly than others so you need to add the ones that take the longest to cook to the pan first.
- The weight given for the tofu is approximate as it tends to come in odd weights. I usually use a Tofoo brand XL pack, but a pack of Cauldron tofu is fine too. You can also use a couple of packets of the Cauldron marinated tofu instead.