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Super-Simple Tofu & Veggie Fried Rice Recipe

When it comes to getting the right balance of nutrition, the food that we put on our plate is key. While following a plant-based diet, it's vital to ensure that you're getting enough of all the essential nutrients that your body needs, especially as this type of diet is typically lower in certain minerals and vitamins.

It's why we best recommend taking our Algae Vitamin D3 supplements and Algae Omega 3 supplements to support your daily intake. Alongside taking our supplements, a plant-based diet that is rich in calcium, protein and fibre will help to maintain good health, and is particularly beneficial for stronger bones and healthy skin.

One of the main purposes of Vitamin D is to help your body absorb calcium from foods which as you may already know is needed to keep our bones strong.

Protein is also required for bone health, and it additionally supports the production and maintenance of collagen in our skin to help it stay strong and supple. Omega 3 from algae oil works alongside protein to support the skin's barrier and repair damaged tissue.

Which plant-based foods are rich in calcium and protein?

Plant-based foods that are high in both calcium and protein include soya which can be eaten in various forms including tofu, tempeh, soya milk or edamame, as well as beans, peas, and lentils. To supercharge your calcium intake, choose a calcium-set tofu - this is any tofu where you can see calcium on the ingredients list.

We’ve teamed up with Rosemary Martin, Registered Dietitian to bring you this super-simple tofu and veggie fried rice recipe. It’s packed with both calcium and protein, providing a whopping 300mg of calcium and 20g of plant-powered protein per serving! To put that into context, an average healthy adult requires around 50g of protein and 700mg of calcium each day, although this will vary based on your individual needs.

This delicious dish can be perfectly paired with your NothingFishy supplements to help support strong bones and healthy skin.

Tofu & Veggie Fried Rice Ingredients

  • 100g brown rice
  • 175g firm tofu (use a calcium-set tofu and crumble into pieces)
  • 2 tbsp tamari
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 carrot, washed and chopped
  • 80g frozen edamame
  • 80ml water
  • 2 garlic cloves, minced
  • 3 spring onions, finely sliced
  • 2 tsp sriracha
  • 85g cauliflower, grated into the rice

Tofu & Veggie Fried Rice Method

  1. Cook the brown rice according to package directions.
  2. While the rice is cooking, add the tofu to a bowl with ½ tbsp of the tamari and the rice vinegar. Stir to combine and ensure that the tofu is well coated.
  3. Heat the sesame oil over medium heat. Add the seasoned tofu and cook for five to six minutes or until browned.
  4. Transfer to a plate or bowl and set aside.
  5. To the same pan, add the carrots, edamame, and water. Cover with a lid and steam for about five minutes until the carrots are just tender.
  6. Add the garlic and half of the spring onions and stir to combine, then add the remaining tamari and sriracha. Stir well and ensure that the tamari is bubbling.
  7. Add in the cauliflower rice, cooked brown rice and tofu to the pan. Stir to combine and continue to cook for two to three minutes or until the cauliflower rice is tender.
  8. Stir in the remaining spring onions and season with additional tamari or salt as needed. Divide between dishes and enjoy!

About Rosemary Martin

Rosemary Martin

Rosie is a UK registered dietitian working in the NHS and as a plant-based nutrition specialist through her business Rosemary Nutrition & Dietetics. As a former zoologist working in animal behaviour and welfare, Rosie turned to a fully vegan diet in 2014 and retrained in nutrition. Having studied the theory of plant-based nutrition and experienced the real-life physical and psychological benefits, Rosie now works to support others embrace a plant-based diet and lifestyle for human, animal and planetary health.