Oven b
Prep
15 min
Cook
50 min
Serves
6
Skill
Prep
15 min
Cook
50 min
Serves
6
Skill
This baked veg fried rice is a meal-prep winner that helps you easily incorporate more veggies into your week! With crispy tofu bites to add delicious texture this is sure to be a family favourite, thanks to Sneh Roy @cookrepublic.
Looking for more plant-based meal ideas the family will love? Try these quick, healthy and tasty recipes and tips from readers and nutrition experts.
Ingredients
For the rice
- 2 cups uncooked basmati or brown rice
- 1 Tbsp neutral oil (e.g. canola, grapeseed)
- 1 tsp garlic, minced
- ½ cup onion, diced
- ½ cup carrot, diced
- 1 ½ Tbsp salt-reduced soy sauce
- ½ tsp raw sugar
- ¼ tsp white pepper
- 3 cups water
- ½ cup green beans, sliced
- ½ cup frozen green peas
- ½ cup red capsicum, diced
- 3 spring onions, thinly sliced (green part only)
- 1 cup lettuce, sliced
For the tofu
- 350g firm tofu, cut into 1-inch cubes
- ½ tsp iodised table salt
- ¼ tsp crushed black pepper
- 1 tsp Chinese 5-spice powder
- 1 Tbsp corn starch
- 1 Tbsp neutral oil
Nutrition per serving
1720 kJ
energy kj
15 g
protein
8 g
saturated fat
6.9 g
dietary fibre
55 g
carbohydrate
4 g
sugars
414 mg
sodium
Method
Preheat oven to 200°C (180°C fan-forced). Wash, rinse and drain the rice. Add rice to a 35cm x 25cm rectangle baking dish.
Add oil and garlic to the rice and mix until it's evenly coated.
Add onion, carrot, soy sauce, sugar, pepper and water. Mix well. Cover the dish with foil and bake in the oven for 30 minutes.
Meanwhile, add tofu, salt, pepper, Chinese 5-spice powder and corn starch to a bowl. Toss the bowl to coat the tofu thoroughly with the corn starch mix.
Heat oil in a large frying pan on medium-high. Add tofu and pan-fry for approx. 8 minutes, turning occasionally until tofu is crisp and golden all over. Remove and set aside.
Remove the baking tray from the oven and take off the foil. Add beans, peas and red capsicum to the fried rice. Mix gently and return to the oven. Bake uncovered for a further 10 minutes at 200°C (180°C fan-forced).
Remove from the oven. Add spring onion, lettuce and cooked tofu. Mix well. Cover with foil and rest for 5 minutes before serving.
For the rice
- 2 cups uncooked basmati or brown rice
- 1 Tbsp neutral oil (e.g. canola, grapeseed)
- 1 tsp garlic, minced
- ½ cup onion, diced
- ½ cup carrot, diced
- 1 ½ Tbsp salt-reduced soy sauce
- ½ tsp raw sugar
- ¼ tsp white pepper
- 3 cups water
- ½ cup green beans, sliced
- ½ cup frozen green peas
- ½ cup red capsicum, diced
- 3 spring onions, thinly sliced (green part only)
- 1 cup lettuce, sliced
For the tofu
- 350g firm tofu, cut into 1-inch cubes
- ½ tsp iodised table salt
- ¼ tsp crushed black pepper
- 1 tsp Chinese 5-spice powder
- 1 Tbsp corn starch
- 1 Tbsp neutral oil
Nutrition per serving
1720 kJ
energy kj
15 g
protein
8 g
saturated fat
6.9 g
dietary fibre
55 g
carbohydrate
4 g
sugars
414 mg
sodium
Preheat oven to 200°C (180°C fan-forced). Wash, rinse and drain the rice. Add rice to a 35cm x 25cm rectangle baking dish.
Add oil and garlic to the rice and mix until it's evenly coated.
Add onion, carrot, soy sauce, sugar, pepper and water. Mix well. Cover the dish with foil and bake in the oven for 30 minutes.
Meanwhile, add tofu, salt, pepper, Chinese 5-spice powder and corn starch to a bowl. Toss the bowl to coat the tofu thoroughly with the corn starch mix.
Heat oil in a large frying pan on medium-high. Add tofu and pan-fry for approx. 8 minutes, turning occasionally until tofu is crisp and golden all over. Remove and set aside.
Remove the baking tray from the oven and take off the foil. Add beans, peas and red capsicum to the fried rice. Mix gently and return to the oven. Bake uncovered for a further 10 minutes at 200°C (180°C fan-forced).
Remove from the oven. Add spring onion, lettuce and cooked tofu. Mix well. Cover with foil and rest for 5 minutes before serving.