50 Healthy Tofu Recipes – Tofu Fried Rice

You can create this simple fried rice dish with whatever veggies you have on hand, tofu chunks and brown rice for a filling and healthy meal.

Next in my journey of finding 50 recipes using tofu as a substitute for meat or dairy is this simple fried rice dish. Use whatever veggies you have on hand whether they are fresh or frozen. It is recommended to use brown rice instead of white rice, but it is your choice.

Fried rice and any 1 pan Chinese dish are my favorite recipes to make because they are simple and I don’t have to worry about timing other foods to be done at the same time. I find 1 pot meals fill me up more than separately cooked foods too.

#49 Tofu Fried Rice

What you need:

1 nonstick skillet or wok

2 teaspoons olive or canola oil (your preference here)

1/2 cup diced red bell pepper (roasted red bell pepper works well too)

1 cup sliced mushrooms – I use the stems too

2  garlic cloves, chopped (or use 1 t. minced garlic)

1 onion, chopped or diced

3 cups cooked brown rice (1 cup uncooked rice = 3 cups cooked)

1 cup silken extra firm tofu, chopped in 1/2-inch cubes (you may also fry these in olive oil before adding to the dish)

1 bag of your choice of frozen mixed or stir fry vegetables*

Low sodium soy or fish sauce

White pepper (or your choice of herbs)

Cooking Directions:

1. Heat oil in large skillet or wok over medium high heat.

2. Add red bell pepper, mushrooms and garlic until nearly tender, about 2-3 minutes.

3. Add 3 cups cooked brown rice; stir fry about 3 minutes.

4. Reduce heat to medium, add frozen veggie mix; stir fry until defrosted.

5. Add soy or fish sauce, pepper and herbs, if used. Stir fry about 2 minutes.

6. Add tofu cubes, and gently stir until tofu is warm.

Adjust seasonings and soy/fish sauce to taste.

Serve immediately and enjoy!

More tofu recipes:

Tofu Chocolate Mousse

50 Healthy Tofu Recipes – Tofu Chocolate Mousse

Learn to make a simple chocolate mousse recipe using Silken tofu and you can substitute different types of chocolate including white chocolate if you choose. A delicious dessert that even non-vegetarians will love.

This is my new direction for living a healthier and vegetarian lifestyle. I am not a total dedicated vegetarian since I occasionally still have chicken or beef, but it is my challenge to find 50 recipes that I can substitute meat or dairy for tofu.

Follow me on my journey to living and eating healthier, it’s the greener living road to health.

#50 Tofu Chocolate Mousse

This is a simple recipe and you can substitute different types of chocolate including white chocolate if you choose.

What you need:

1 food processor or blender

2-4 custard or small bowls

1-2 cups of firm Silken tofu, cut in chunks

Honey (or your choice of sweetner)

2-3 Tablespoons cocoa powder*


1. Put tofu chunks, honey and cocoa powder in food processor or blender.

2. Mix until smooth and all tofu is completely mixed with cocoa powder.

3. Taste test for sweetness, add more honey if desired. Mix again.

4. Evenly distribute mixture into custard bowls.

5. Place in freezer or refrigerator for 1 hour or until mousse is set.

6. Remove from freezer, and serve with whipped topping, crushed graham crackers or vanilla wafers if desired.

Enjoy! Mmmmm….so creamy & good for you too!

*Substitute 6-8 ounces baking chocolate chips, or semi-sweet chocolate chips for the cocoa powder. Melt chips in microwave at 50% power or in a pan on the stove on low heat until melted. Add honey and stir, then add to tofu in blender or food processor. Using cocoa powder or chocolate chips will depend on your dietary preferences.

I also found this version of Chocolate Mousse from the FoodNetworkTV – another way to fix this delicious dessert.