Whole Foods Plant Based Cookbook For Beginners by Stacy Fowler

Author:Stacy Fowler
Language: eng
Format: epub
Tags: plant based cookbook, plant based diet, plant based recipes, whole food plant based, plant based meal plan, plant based nutrition
Publisher: Childsworth Publishing
Published: 2018-11-13T00:00:00+00:00

Fried Rice With Vegetables

This Veggie fried rice is packed with vegetables and baked crisp tofu. It’s hearty, plant-based and filling.

Preparation time: 15 minutes

Cooking time: 1 hour

Servings: 4

Ingredients:

For the veggies and rice:

1 cup brown rice, rinsed

½ cup of finely chopped carrots

1 cup of extra-firm tofu

½ cup of peas

4 garlic cloves, finely grated

1 cup of diced green onion

For the sauce:

3 tbsp of tamari, or to taste

1 tbsp of peanut butter

2 - 3 tbsp of maple syrup

1 garlic clove, finely grated

1 - 2 tsp of chili sauce, or to taste

1 tsp of avocado oil (optional)

Directions:

1. Preheat the oven to 400°F. Spray a baking sheet with non-stick spray or line with parchment paper.

2. Meanwhile, wrap the tofu in a clean and absorbent towel then place a heavy item on top to press out the juice.

3. When the oven has become hot, chop the tofu into ¼" pieces then place on the baking sheet. Bake for 26 to 30 minutes or until the edges are golden brown and firm to the touch.

4. While the tofu bakes, prepare the rice. Add 12 cups of water to a large pot and bring to a boil. Once it starts boiling, stir in the rice.

5. Boil for 30 minutes on high heat, uncovered. After 30 minutes, strain for 10 seconds then return to the pot removed from the heat. Cover with lid then cook for 10 minutes more.

6. While the tofu and rice are cooking, make the sauce by combining all the ingredients in a medium-size mixing bowl then whisk until combined. Taste and add more seasoning as required.

7. Once the tofu is ready, add it directly to the sauce then marinate for 5 minutes, stirring from time to time.

8. Heat a large skillet over medium heat. Scoop the tofu into the pan, leaving the liquid in the bowl. Cook for 3 to 4 minutes, stirring from time to time, until all sides are deeply golden brown. Don’t let it burn. Remove from pan then set aside.

9. Add garlic, carrots, peas and green onions to the hot pan and sauté for 3 to 4 minutes, stirring from time to time then season with 1 tbsp of tamari.

10. Add the cooked tofu, rice and the remaining sauce then stir. Cook for 3 to 4 minutes over medium-high heat, stirring constantly.

Nutritional Information Per Serving: Calories – 290, Fat - 5.8g, Carb - 49.6g, Protein - 11.7g

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