Vegan Tofu, Mushroom, & Broccoli Fried Rice

Updated on February 2, 2018
Astralrose profile image

She is a vegan, married and childfree; a lover of nature and wildlife; has two dogs and six, sometimes seven, other four-legged boarders.

Tofu-Mushroom-Broccoli Fried Rice
Tofu-Mushroom-Broccoli Fried Rice | Source

Tofu, mushroom, and broccoli fried rice is a favorite of the house. It is made every time the three main ingredients are available. In fact, it is one of the top ten cooked dishes—I only cook once a day—that gets repeated twice or more in a month.

The nearest market from our place is a 45-minute drive and sometimes we need to go farther, about 15 kilometers more, to do our marketing when the first market has no fresh produce. While button mushroom and broccoli are available in season from this same bazaar, tofu is not at all available here. It is, by far, a rare commodity, that is only available in the nearest city, Dehradun, and that is around 100 kilometers away. Fortunately, one my husband's hospital staff goes to the city every now and then and that is when he gets to purchase tofu for us. Depending on the expiry date, we usually ask him to get us five packets of 200 grams tofu. One packet is made into fried rice.

This time I used one for tofu, mushroom, and broccoli fried rice. This recipe is quite quick, simple and tastes great—one that you shouldn't miss.

Cook Time

Prep time: 1 hour
Cook time: 20 min
Ready in: 1 hour 20 min
Yields: Serves three to four people
Sauteed Mushroom and Tofu
Sauteed Mushroom and Tofu | Source

Ingredients

  • 200 grams tofu, cubed
  • 200 grams button mushroom, sliced into small pieces
  • 1 whole medium-sized broccoli, stem and florets sliced into small pieces
  • 4 heads garlic, cut into small pieces
  • 3 medium-sized onion, chopped into small pieces
  • 1 small capsicum or green bell pepper, chopped into small pieces
  • 2-3 inches carrot, unpeeled & chopped into small pieces
  • 4-6 tablespoons vegetable oil, (I used peanut, sunflower, and mustard)
  • 1- 1.5 teaspoon salt, (or as per your taste)
  • 2 tablespoon apple cider vinegar or usual vinegar
  • 2-3 teaspoons black pepper powder
Ingredients: garlic, carrots and capsicum, broccoli stem, onion, and broccoli florets
Ingredients: garlic, carrots and capsicum, broccoli stem, onion, and broccoli florets | Source

For Tofu and Mushroom

  1. On a deep pan, heat oil and saute' cubed tofu. Make sure that the pan is hot enough to avoid tofu from sticking to the bottom of the pan. When tofu turns brown, sprinkle a pinch or two of salt and a pinch of black pepper powder. Mix well so that the tofu gets coated with salt and pepper. Remove from the pan and keep aside.
  2. Do the same with mushroom, only that, add salt and pepper when water has evaporated.

For Fried Rice

  1. On the same pan and on a medium heat, heat oil and saute' garlic until brown.
  2. Add onion and cook until translucent. Sprinkle a little salt and a few drops of apple cider vinegar.
  3. Add broccoli stalk and mix for about a minute. Add carrot and capsicum and saute' for another 2 minutes mixing constantly to avoid scorching the vegetables. Then, sprinkle a teaspoon of black pepper powder.
  4. Add fried mushroom and tofu. Cook for 2-3 minutes while mixing together carefully.
  5. Finally, add broccoli florets and rice. Add a teaspoon or two of black pepper powder and salt. Mix thoroughly. Cook for another 3-4 minutes. This is the right time to check the taste. You can add more vinegar or/and salt according to your preference.
  6. Serve hot

Tofu-Mushroom-Broccoli Fried Rice Without Carrots
Tofu-Mushroom-Broccoli Fried Rice Without Carrots | Source

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Tips and Suggestions

  • Wash mushroom (especially those which are commercially cultivated) and expose them to sunlight for at least 15 minutes. Mushrooms contain a pro-vitamin called ergosterol that gets converted to vitamin D when exposed to the sun.
  • As far as my experience is concerned, oysters mushroom makes more delicious fried rice than button mushroom, but since only button mushroom is the most commonly available here, we make use of it in different dishes such as fried rice, mushroom soup, and mushroom gravy.
  • Use or cook garlic at least 10 minutes after it is chopped. Cutting or crushing garlic releases an enzyme called alliinase which, when heated without allowing it to get activated, loses its enzymatic abilities (cancer-suppressing abilities). However, if you cut or crush the garlic and allow it to sit at room temperature for 10 minutes before heating, its cancer-suppressing abilities are only slightly reduced since eating garlic raw is the best way to reap its full healthful benefits.
  • Cabbage can also be added or you can leave the carrot out and just use broccoli and capsicum. (See picture above.)
  • This recipe is good for 3 to 4 people, but for us, it is only for two.

Warning

This recipe is a little bit oily but it is flexible enough to make it using a little less oil. Our justification is that we only make it once in a while (thrice a month at the most) so more oil is acceptable.

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    • Astralrose profile image
      Author

      Astralrose 2 weeks ago from India

      Hi Mary, you can use canned mushroom if you like. Broccoli doesn't need to be cooked well since it is best eaten raw so parboiled is enough. You can replace broccoli with cauliflower. Just leave the tofu and you still can make a nice fried rice. Just add more garlic.

    • Blond Logic profile image

      Mary Wickison 2 weeks ago from Brazil

      I would love to make this recipe if I could. Unfortunately, most of the ingredients aren't available where I live. I have never seen tofu locally and mushrooms are only in jars.

      Because it is quite hot where I live, the broccoli just doesn't cook well.

      I shall keep this recipe and adapt it however to what I have available. It sounds delicious.

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