Tofu Fried Quinoa

A Veganised and healthier version of ‘Egg Fried Rice’ but only with Tofu in place of the egg and Quinoa in place of the rice. This recipe is easy, filling and packed full of protein. It makes the perfect side dish or an equally satisfying main meal.

Tofu Fried Quinoa

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I’ve been making a lot of Tofu dishes recently and experimenting with the various and numerous things you can create with Tofu and I was amazed by the simplicity but deliciousness of this one!

You know those recipes when you think, wow that’s surprisingly delicious, because when you do create your own recipes, you’re not always sure if it’s going to fall flat or be a massive taste success. Well this is one of those recipes. Despite the ingredients being so simple and quite minimal, the flavour is so good, and feels authentic.

Although I am not a fan at all of Asian food from local takeaways and I would never order it myself, I love making simple dishes at home including stir-fries, satay dishes, sticky sauces like these lemon and orange ones and now this Tofu Fried Quinoa. With a few basic base ingredients on hand, you can make yourself a very simple yet delicious Asian inspired dish which is far healthier and far less ingredients which means you can be happy knowing what has gone into your meal.

I kept this recipe simple and used traditional flavours and ingredients that would be used in ‘Egg Fried Rice’ dishes, but this is healthier as there is no fried egg, I have used wholegrain brown rice and the addition of Quinoa which adds a nutritional profile to this recipe. I have used my favourite vegetables in this recipe which includes finely chopped carrots, green beans and spring onions, which again are quite traditional ingredients to be used in this dish, but you could also add in peas or other similar finely chopped vegetables.

If you love Tofu and want to get creative with it then check out some of my other delicious Tofu recipes:

Sticky Orange Crispy Tofu

Sticky Lemon Stir-Fry with Crispy Cauliflower and Tofu

Vegetable and Tofu Satay Skewers

Tofu and Vegetable Scramble

I hope you enjoy this recipe and if you give it a go, leave a comment and let me know or post a picture on  instagram or  facebook and use #untaintedtastes and tag me @untaintedtastes as I’d love to see them 🙂 xo

5.0 from 1 reviews
Tofu Fried Quinoa
Prep time
Cook time
Total time
Recipe type: Vegan
Cuisine: Asian, Main, Side
Serves: Serves 4
  • 400g firm tofu, drained, pressed and marinated*
  • 1 cup brown rice
  • ½ cup quinoa
  • 1 carrot, peeled and diced
  • 5 spring onions, peeled and sliced
  • 2 handfuls green beans
  • 1 tsp sesame oil
  • 2 tbsp soy sauce
  • 1 tsp garlic paste
Tofu marinade
  • 1 tsp soy sauce
  • 1 tsp garlic paste
  • 1 tsp rice vinegar
  1. Firstly, start by preparing your tofu, drain the water contents, press for 20 minutes and then marinade in the ingredients for 30 minutes or more.
  2. Next, cook the brown rice and quinoa according to packagae instructions. Remove from the heat once cooked and then drain, set aside.
  3. In a separate saucepan, bring water to a boil and then reduce to a simmer and add the green beans and carrot and cook on a low-medium simmer for 7-10 minutes, so the vegetables are cooked al dente. Once cooked, drain and set aside.
  4. Now, place the saucepan with the grains on the stove over a low-medium heat and add the garlic, sesame oil and soy sauce and combine for a minute, then add the marinated tofu and with a fork or a masher, mash the tofu so it resembles small pieces of 'fried egg'. Cook this for 5 minutes, making sure all the tofu is mashed.
  5. Then add the cooked carrot and green beans and then add the spring onions, stir everything to combine and cook for a few minutes more.
  6. Remove from the heat and serve warm as it is or with some homemade spring/summer rolls.

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