Tofu Fried Rice

A vegan spin on a classic egg fried rice dish


My sister makes a version of this for her veggie children who aren’t keen on tofu. The tofu is fairly hidden in the rice and can easily be passed off as egg; or use egg instead depending on your dietary preferences. It’s a quick dish to put together if you have pre-cooked and cooled your rice, although you can use white basmati which cooks in around 10 minutes if you are pushed for time. I love the inclusion of green lentils, partly for the texture and partly for the protein but if you opt for white rice switch to pre-cooked canned green lentils instead, around a tablespoon stirred into the frying pan/wok near the end of cooking. You can also omit the ‘drizzle’ for a baby younger than a year. All the other ingredients will be fine from eight months.  My daughter devoured a decent sized bowl of this last night so it comes with the stamp of approval from a nearly two year old rice fiend. 

Suitable from 12 months


  • ¼ cup pr 21g Brown Rice
  • 1 tsp Green Lentils (Puy)
  • 2 Mushrooms, sliced
  • 1 tsp thinly sliced Red Onion
  • 1 tbs Frozen Peas
  • 1 tbs Sweetcorn
  • 1 ½ tbs Firm Tofu
  • 2 tsp Groundnut Oil
  • Sprinkle of Black/White Sesame Seeds (optional)


  • ¼ Sesame Oil
  • ¼ Tamari
  • ¼ Agave Nectar
  • ¼ Water
  • Sprinkle of Garlic Granules


  1. Rinse your rice and lentils in a sieve over running water before transferring to a small saucepan with a tight fitting lid. Add twice the volume of water to rice, a tiny pinch of salt and with the lid off, bring to a boil put on a medium/high heat. Once it starts to boil clamp on the lid and turn the heat to the lowest setting for 30 minutes. Then pop it back in your sieve and run cold water over it until it has cooled. This will prevent nasty germs from multiplying which can happen if left to cool slowly. Refrigerate until you need it. 
  2. Sauté your mushrooms and onions in a wok or frying pan in 1 tsp of groundnut oil (or similar mild flavoured oil). 
  3. While they are cooking make your drizzle. Place all the ingredients in a small pot or jar and stir/shake to combine.
  4. Add your peas and sweetcorn to the pan and once the mushrooms are a nice golden colour transfer all your veg to a bowl. 
  5. Next squeeze your tofu in your hand over the sink to remove some of the water. This also makes it nice and crumbly. Add it to your frying pan/wok, if it’s non stick you shouldn’t need more oil at this stage. Let it cook on a medium heat for about two minutes before pouring half of the drizzle over it. Cook for another minute and transfer to the bowl with your veggies. 
  6. Heat your last tsp of oil in the pan and add your cooled rice and lentils, cooking on a high heat for a couple of minutes.  Add your veggies and tofu back to the pan with the rest of the drizzle to get everything nice and hot before serving with a sprinkle of sesame seeds. 

TIP: When Elsi isn’t sure of she likes something we'll try it together. We each hold a piece of say, mushroom and I say 'cheers', touching her mushroom with mine and eating at the same time. She finds it fun and can trust it more seeing me eat it too. Then she usually scoffs the rest herself. 

This is an easy recipe to increase if you want to cook it for the whole family, around a cup of rice and lentils is suitable for a family of four with lots more tofu/veggies. 


Rinse your rice and lentils

Rinse your rice and lentils

Switch the veg for whatever you have, peppers work well

Switch the veg for whatever you have, peppers work well