Tofu Fried Wholemeal Brown Rice with Vegetables & Seaweed

Tofu Fried Wholemeal Brown Rice

Tofu Fried Wholemeal Brown Rice with Vegetables & Seaweed

Set aside that takeout menu and come savour this delightful stir-fry tofu rice bowl with us at IINH. We affectionately call it Taste Health's Kitchen "fake away." It's a super healthy, budget-friendly, and absolutely delicious alternative that's remarkably easy to prepare. This dish serves as your top pick for those moments when you yearn for a quick and effortless family meal without compromising on taste or nutrition.


Course Dinner, Lunch
Diet Child Friendly, Dairy Free, Gluten Free, Vegan, Vegetarian
Servings 2 - 4
Prep Time 45 minutes
Cook Time 7 minutes
Total Time 52 minutes


  • 1 tbsp olive oil / unrefined sesame oil /coconut oil
  • 125 g -250g smoked tofu or natural tofu diced (*some smoked tofu’s contain gluten, use natural for GF version)
  • 1 medium red pepper finely diced
  • 1 medium yellow pepper finely diced (Total of peppers 150g)
  • 1 tbsp ginger
  • ½ tsp dillisk or nori flakes
  • 4 spring onions. chopped small
  • 220 g cooked wholemeal brown rice left over from previous day is good
  • 50 g frozen peas
  • 50 g frozen sweet corn
  • 1 tbsp shoyu or tamari naturally fermented soya sauce


  • Heat oil in a wok, add tofu and cook 3-4 mins. Add peppers and ginger stir-fry for another 2-3 mins or until softened. Add spring onion & seaweed, continue to cook for 30 seconds approx; add cooked rice, peas and sweetcorn, stir all together.
  • Add tamari to taste. Mix gently, taste and serve.

Maggie's Tips

  • Instead of tofu add: seitan, tempeh, Jack fruit, nuts, seeds, bamboo shoots, bok choy, Chinese cabbage, carrots etc.
  • Meat or fish option: Add beef strips, pork strips, chicken pieces or Dublin bay prawns (beginning of stage 1).
  • Stuck for time or on a budget: Replace diced peppers, peas and sweetcorn with 350g mixed frozen vegetables. Make sure the vegetables are defrosted and drained of any water.
  • Serve above dish as a salad or serve at room temperature in lettuce cups.
  • Works well in a lunchbox for child or adult.

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