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 🙂
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!
Powered by Zip Recipes https://confessionsofamotherrunner.com/spring-veggie-fried-rice-vegetarian/
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.
Emily recently posted…A Day In The Life of A Recovered Runner (Creamy Almond Chocolate Smoothie)
Yes the possibilities are endless for sure
This looks so yummy and satisfying– what a perfect, healthified version! 🙂
Courtney recently posted…Pita Calzones
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!
Lisa @ Mile by Mile recently posted…Riding the Weather Rollercoaster {Weekly Wrap}
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!
Annmarie recently posted…Pine Nut & Kale Pesto Green Eggs {Vegan, Gluten Free}
Yes me too! Thanks and happy Meatless Monday
I love veggie fried rice. What a great dish!
Rachel recently posted…Veggie Quiche with Sweet Potato Crust
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!
Susie @ Suzlyfe recently posted…Shoulda Woulda Coulda… Oh Well! (Weekend Recap)
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!
Sarah @ BucketListTummy recently posted…Roasted Chickpea Cauliflower Pitas
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.
Julie @ Running in a Skirt recently posted…Fashion Friday – Yellow Dress for Early Spring
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.
Wendy@Taking the Long Way Home recently posted…I am….
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
Shaheen recently posted…Vegan Smoked Carrot ‘Salmon’
Oh I love a convert! Thanks 🙂
So much deliciousness in one bowl! LOVING all the colors and crunch that these veggies have to offer! 🙂
ACKTIVE LIFE recently posted…Restaurant Doro
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! 🙂
Liz @ I Heart Vegetables recently posted…Chocolate Strawberry Love Crunch Smoothie Bowl
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 🙂
Kimberly recently posted…Airbnb Brooklyn Half Marathon Training Recap – Week 1
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~
Barrie Mooney recently posted…Easy Cabbage Saute & Advocare 24-Day Challenge Meal Plan
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 :-/
Nicole @ Fitful Focus recently posted…5 Tips To Help Beat Mindless Snacking
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.
Chrissy @ Snacking in Sneakers recently posted…How to be more eco friendly this spring: a guide for fitness enthusiasts!
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 – 🙂
gina recently posted…Grandma’s Marathon Training – Week 4
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…
Tara @ A Daily Dose of Fit recently posted…Make Your Own Starbucks Bistro Boxes
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.
Allyson recently posted…Hashtags I Wish Existed
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.
Anna @ Pipers Run recently posted…More Sunshine & Weekly Wrap Up
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.
Jenn recently posted…weekly wrap: 2.26.2017 – 3.4.2017 + publix savannah women’s half marathon training week 4
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!
Akaleistar recently posted…Mindfulness with Plum Deluxe Tea
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!
Coco recently posted…A Frigid Reston 10 Miler (Race Recap)
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.
Chrissy recently posted…KICKBOXING WORKOUTS FOR A STRONG CORE
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.
MCM Mama Runs recently posted…Setting Up the Perfect Race Schedule
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!
Kristy from Southern In Law recently posted…Recipe: Ham, Cheese and Asparagus Frittata
Thanks so much!
This looks so much better than takeout.
jill conyers recently posted…How To Save Money On Healthy Eating
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!
Debbie @ Coach Debbie Runs recently posted…Vegan Seitan Rice Salad with Creamy Tarragon Dressing
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 🙂
abbey sharp recently posted…Binge Eating Rx: Sugar Binge Detox 101
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
Vicky Cristina recently posted…Best Shoes for Plantar Fasciitis 2017
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!
Janelle @ Run With No Regrets recently posted…Tunes Tuesday: Motivating Music for Female Empowerment
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 🙂
josephine recently posted…Tips For Adding More Fruits and Vegetables To Your Diet
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!
Emily @Sinful Nutrition recently posted…Vegan Tempeh Mushroom Bourguignon
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.
Kathryn @ Dancing to Running recently posted…Rock ‘n’ Roll DC Half Marathon Training Log – Week 9
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.
Runaway Bridal Planner recently posted…Training to Hike Grand Canyon R2R2R
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!
Esther recently posted…Scalloped sweet potatoes
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.
Lacey@fairytalesandfitness recently posted…How to Plan a Race Calendar & a Discount
It’s so easy to make!
This looks so delicious. Love the idea of the shredded brussel sprouts!
Mikki recently posted…What Is A “B” Certified Company and Why It Matters
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.
Anne Kepner recently posted…PowerLine PPR200X Power Rack Review
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!
Mary Beth Jackson recently posted…And so we are to March- weekly wrap
Oh good that was the idea!