Thanks for joining Sarah and me for Meatless Monday today! Now that spring is officially arriving this month, I wanted to create a light and healthy dinner that is chock full of lots of green veggies and plant based protein. I also wanted to offer an easy weeknight meal that can be prepared in under 20 minutes. I took a bunch of my favorite veggies and created this Spring Veggie Fried Rice.
Spring Veggie Fried Rice
Just to back up a bit, traditional take out fried rice is usually loaded with all kinds of oils and fats but there is no reason it has to be that way. I’ve created a light, healthy and protein packed Spring Veggie Fried Rice that is so good you won’t ever miss your take out. Bonus-you can literally whip this up in under 20 minutes which makes it the perfect weeknight meal. But wait, there is more! This Spring Veggie Fried Rice makes the best leftovers. I actually ate it for breakfast one day and lunch the next. Yup it’s that good!
I’ve packed this dish with a great combo of carbs and protein. This Spring Veggie Fried Rice has both tofu and and eggs to make sure you are getting enough protein. Vegan option would be to use an egg replacement or omit them completely.
I’ve used brown rice here so this bowl of deliciousness is gluten free. I thought about using cauliflower rice but honestly, sometimes I really just want (and need) carbs. Feel free to switch it out if you choose and should come out just as great.
Cooks notes:
Cooking the rice in advance is a huge time saver. If you are in a time crunch, the microwaveable brown rice is not too bad. Also using cauliflower rice would be a much quicker prep.
Additionally, it’s essential to saute the tofu 5 minutes alone so it browns up and becomes firmer before adding it into the veggie mix. When you add the eggs into the mix, simply create a space in the middle of the pan and scramble right in. The whole recipe can be ready to serve in under 20 minutes! Faster than takeout 🙂
Spring Veggie Fried Rice-Vegetarian Meatless Monday
03/06/2017
Ingredients
- 3 eggs
- 1 package of extra firm tofu (diced)
- 2 cups of brown rice (cooked)
- 1 Cup of frozen peas (thawed)
- 2 Cups of diced carrots
- 2 Cups of broccoli
- 1 C mushrooms diced
- 2 Cups of sugar snap peas
- 1 red or green pepper diced
- 2 Cups of shredded brussels sprouts or cabbage
- 2 Tbl reduced sodium soy sauce
- 3 Tbl rice vinegar
- 1 Tbl sesame oil
- 1 Tsp ginger paste
- 2 garlic cloves minced
- 1/2 tsp of Chinese 5 spice blend
- 1 Tbl chili garlic sauce (optional)
Instructions
- heat a touch of olive oil in large skillet
- Add tofu and saute until browned about 5 min and remove from heat
- Saute garlic and ginger for 1 min
- Add in all veggies, sesame oil, rice vinegar and soy sauce
- Add chili garlic if desired
- Saute for another 5 min
- Add in scrambled eggs and mix until cooked about 2 min
- Add back in tofu and combine
- Serve!
Spring Veggie Fried Rice-Vegetarian Meatless Monday
Ingredients
- 3 eggs
- 1 package of extra firm tofu (diced)
- 2 cups of brown rice (cooked)
- 1 Cup of frozen peas (thawed)
- 2 Cups of diced carrots
- 2 Cups of broccoli
- 1 C mushrooms diced
- 2 Cups of sugar snap peas
- 1 red or green pepper diced
- 2 Cups of shredded brussels sprouts or cabbage
- 2 Tbl reduced sodium soy sauce
- 3 Tbl rice vinegar
- 1 Tbl sesame oil
- 1 Tsp ginger paste
- 2 garlic cloves minced
- 1/2 tsp of Chinese 5 spice blend
- 1 Tbl chili garlic sauce (optional)
Instructions
- heat a touch of olive oil in large skillet
- Add tofu and saute until browned about 5 min and remove from heat
- Saute garlic and ginger for 1 min
- Add in all veggies, sesame oil, rice vinegar and soy sauce
- Add chili garlic if desired
- Saute for another 5 min
- Add in scrambled eggs and mix until cooked about 2 min
- Add back in tofu and combine
- Serve!
So tell me, what’s your favorite Chinese Takeout? Have you tried to make it healthier?
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Ooh fried rice is one of my favorites; I love packing it with all the veggies.
Yes the possibilities are endless for sure
This looks so yummy and satisfying– what a perfect, healthified version! 🙂
Thanks so much I always wonder why I don’t make it more it’s so easy
I love meals like this where you can make the rice in advance and then just cook everything up when you’re ready to eat. Such a huge time saver!
Very much so! Thanks
This looks way better than any take out! Love the vibrant colors and of course, it looks delicious!
Thanks so much I tried to pack it with lots of color
So ready for spring and all it’s veggies. This looks delicious!
Yes me too! Thanks and happy Meatless Monday
I love veggie fried rice. What a great dish!
Thanks so much!
I’m not going to lie–I just want all of the veggies, you can keep the rice! Those veggies look amazing!
OH thanks I tried to fit in as many as possible!
Super yum! I love fried rice and a veggie-licious one sounds perfect!
Thanks so much 🙂 Have a great week
This looks so so good. I have a block of tofu to use that keeps staring at me in the fridge, so I may be making this tonight!
Oh perfect hope you enjoy it!
YUM!! I don’t make a lot with Asian flavors at home but I’ve got to change that. Going to try this soon.
Fabulous hope you enjoy!
This looks yummy! I’d of course use chicken in place of the tofu. But I may just make this later this week!
My Chinese food always tastes better than take out! Hmmmm.
You could def sub in chicken or any other protein and it would work fabulously hope you enjoy
I have to admit, I don’t really like Oriental cuisine much, but you veggie fried rice gets two positive thumbs from me, now please give me a fork. I am joining in again this week, thank you for hosting
Oh I love a convert! Thanks 🙂
So much deliciousness in one bowl! LOVING all the colors and crunch that these veggies have to offer! 🙂
Thanks tried to pack a ton in there!
Veggie fried rice is one of my favorites because it’s so easy to throw everything together and use up leftover veggies! Happy Meatless Monday! 🙂
Yes exactly! And tasty too
This looks so tasty! My family loves Chinese food so I am going to suggest we make this one night instead of ordering out 🙂
Wonderful let me know how it goes!
YUM! This is perfect for me right now- just beautiful and chock full of veggies! I like regular rice too in this- the texture changes a bit with cauli-rice, I think. Pinning~
I agree sometimes the cauliflower is too soft and it needs some texture.
You can’t go wrong with fried rice!! Not sure why my link isn’t going through again this week :-/
Such an easy meal for sure! I will check on it
I love how JAM PACKED this dish is with veggies! It looks great! I made a fried rice dish that I love for a healthier takeout – it’s not veg, since it has a little bit of chorizo that adds a ton of flavor. But the rest of it is brown rice, green beans, egg and cashews. It’s so yummy.
I won’t tell anyone about the chorizo 🙂
OMG – I love fried rice so much! This is a definite recipe I’ll be making. I’m going to omit the Tofu and add in chicken – 🙂
That works too! Hope you enjoy it
Confession… I still have not tried tofu LOL This might be the game-changer 😉
Well I can’t wait to hear how it goes!!
This looks amazing, Deborah!! Thanks for the veg-filled recipe!! 😀
Thanks so much hope you try it out
fried rice is definitely a weeknight staple. i love how colorful and delicious your version looks.
Thanks! Super easy for a weeknight meal
This looks incredible! Love all the veggies in it!
Thanks so much Vicki
Yum and YUM! So many delicious colors and flavors in one spot. I need to make rice dishes more…
I know me too! Thanks
I make fried rice regularly because it’s so easy! I love that your recipe is LOADED with veggies, yum!
Thanks I tried to fit as many as possible in there!
What a beautifully colored dish! I love fried rice–it’s such a comfort food for me.
I forgot how much I loved it too
This looks so good! We don’t order a lot of Chinese food but there is a place near my parents place that has the best egg rolls.
I have to figure out how to make those healthier too!
Wow, that looks delicious! Thank you for sharing!
Thanks so much
This reminds me, it might be time to get some snap peas in the house. They are one of my favorite veggies. They add such nice crunch to so many things.
I know they are so good to snack on
This looks so much better than take-out! We love making take-out at home too but our fried rice doesn’t look this good! So you bring the fried rice and I’ll make the egg rolls, deal?
Sorry if I already commented I’m so lost and head in a fog being sick today.
Absolutely! Wish we could cook together. Hope you are feeling better tomorrow
I love fried rice, but I’ve never made my own. This looks delicious!
It’s so easy you will love it
I think I just need to hire you as my personal chef. I could definitely see enjoying this for breakfast after a long run or before a long ride. And for lunch, And for dinner of course!
I’ve offered! Come over for dinner one night would love to have you
That looks so aesthetically pleasing! All those colors just pop! Oh and yeah super healthy. Let’s not forget the important thing. LOL Another great recipe.
Yes indeed! Thanks
Minute Rice also makes a multi-grain mix now that cooks in 10 minutes. I love that when I want something with a bit more flavor and variety as the base to my recipe when I’m in a hurry.
Yes I use those as well when I am in a rush
Ooooh, this is packed with so much goodness! What a delicious meat free meal!
Thanks so much!
This looks so much better than takeout.
Definitely! 🙂
I love fried rice! I rarely eat it when I go out because you just never know exactly what’s in it. Usually lots of salt for one thing! This sounds great!
Yes the salt content is through the roof usually
That fried rice looks delicious!
Thanks so much!
Chow Mein forusre!! I’m always looking to make healthier versions of that 🙂
I think it can be done!
it makes me hungry really. I’m gonna used to going on a diet. I’m not a vegetarian honestly. But I think this recipe’ll help me
You don’t have to be a vegetarian to enjoy it hope you do
Ooh this looks so good! My boyfriend loves the Trader Joe’s fried rice but this looks way tastier!
I bet healthier too! Hope you all try it out
this looks AMAZING! as a huge fan of fried rice i will be making this week 🙂
Fabulous hope you enjoy it
Such a quick and easy dinner idea! Can’t wait to get my hands on some fresh spring veggies soon!
Thanks hope you enjoy
This looks so delicious! And since we do stir fry at least once or twice a week, this would not be too far off. Just a few different veggies than we normally do, and add the rice into the mix 🙂
I like the rice mixed in sometimes for a change.
I LOVE making Asian dishes at home. It is so easy and so much healthier that ordering it from a restaurant.
Yes I agree and so easy too
This looks amazing as always!
Funny story a few weeks ago a gal in my church found out I had an extra room and wanted to know if I’d consider renting, I told her no, and she said that she loves to cook and would make great meals all the time, LOL, I hesitated a few seconds because having a personal cook would be AMAZING, and guarantee I’d show her your blog and say, make me this:) But in the end I passed up on getting a personal chef, I may regret it. Not the roomate part, just the I’d love a cook part, LoL Okay, sorry long story.
Ha ha thanks for sharing your story!! Too funny 🙂 I am pretty confident you can make this one all on your own
Yes please! Love all the beautiful colors!
Thanks so much!
Love fried rice! Well, I swap with cauliflower rice, but this recipe looks amazing.
Thanks! You can definitely swap out the rice for cauliflower and should work just as well
This sounds so tasty. I do not ever make fried rice and usually only have it when I go out for Chinese and that is not the healthiest we all know.
It’s so easy to make!
This looks so delicious. Love the idea of the shredded brussel sprouts!
Oh they are so good aren’t they?
Fried rice is one of the most common food in east countries. I’ve tried it several times in some Asia countries. Really fantastic. Thank you so much. It will be a great choice for the weekend.
Fabulous hope you enjoy it
Dinner in 20 minutes or less is the best! That is a pretty dish too with all that color. You are making me very hungry!
Oh good that was the idea!