Having ready-to-eat healthy foods on hand is one of the first steps to consistent, healthy eating. Making a plan for the week, gathering ingredients, and making one or two dishes can set you up for success. Starting with simple recipes that take 30 minutes or less can also be helpful. This one-pan tofu dish provides a variety of phytonutrients from the vegetables, plant-based protein from the tofu, and prebiotic fiber from the asparagus, rice, and green onion. Make this ahead of time and reheat for a nourishing lunch or dinner during the week.
Eco-Friendly Print
Print with all Pictures
Yields4 ServingsPrep Time20 minsCook Time12 minsTotal Time32 mins
Ingredients
14ozorganic tofu (firm or extra firm, drained, but not pressed)
1cupred onion (chopped)
1cupcarrots (washed and chopped)
1cuporganic red bell pepper (chopped)
1cupmushrooms (chopped)
1cuppineapple juice (unsweetened, just juice)
¼cuporganic tamari (reduced-sodium, or coconut aminos)
1 ½tbspVegan Worcestershire sauce
1tspgarlic powder
1tsponion powder
1 ½cupsorganic brown rice (or black rice, cooked)
1cupasparagus (chopped)
1cuppineapple (fresh or frozen, chopped)
½tspcrushed red pepper flakes (optional)
1cupgreen onion (chopped)
¼cupraw cashews (optional, chopped)
Directions
1
With clean hands crumble the tofu into a medium bowl.
2
Heat a large stovetop skillet on medium high heat. Add the onions, carrots, peppers, and mushrooms. Cook for 1 minute, stirring frequently.
3
Stir in the crumbled tofu and cook for another minute.
4
Add the pineapple juice, tamari, Worcestershire sauce, garlic powder and onion powder.
5
Stir in the rice, asparagus, and pineapple.
6
Bring to a boil then reduce heat to simmer, stirring occasionally, until all of the liquid is absorbed, about 7–10 minutes.
7
Remove from heat and divide between four plates.
8
Sprinkle red pepper flakes, if using, on top of pineapple fried rice, along with green onion and cashews.
Chef's Notes
Substitutions Use yellow or white onion, or shallots, in place of red onion.
Use yellow, orange, or green bell peppers in place of red bell peppers.
For the mushrooms, use portobello, cremini, shiitake, or button mushrooms.
Substitute quinoa, millet, or other whole grain of choice for rice.
Nut-free Substitute sunflower seeds or pumpkin seeds for cashews.
Prep Ahead Make the rice ahead of time and store in an airtight container in the refrigerator for up to 5 days or freeze for up to 30 days.
Storage Store tofu pineapple fried rice in an airtight container in the refrigerator for up to 5 days.
Ingredients
14ozorganic tofu (firm or extra firm, drained, but not pressed)
1cupred onion (chopped)
1cupcarrots (washed and chopped)
1cuporganic red bell pepper (chopped)
1cupmushrooms (chopped)
1cuppineapple juice (unsweetened, just juice)
¼cuporganic tamari (reduced-sodium, or coconut aminos)
1 ½tbspVegan Worcestershire sauce
1tspgarlic powder
1tsponion powder
1 ½cupsorganic brown rice (or black rice, cooked)
1cupasparagus (chopped)
1cuppineapple (fresh or frozen, chopped)
½tspcrushed red pepper flakes (optional)
1cupgreen onion (chopped)
¼cupraw cashews (optional, chopped)
Directions
1
With clean hands crumble the tofu into a medium bowl.
2
Heat a large stovetop skillet on medium high heat. Add the onions, carrots, peppers, and mushrooms. Cook for 1 minute, stirring frequently.
3
Stir in the crumbled tofu and cook for another minute.
4
Add the pineapple juice, tamari, Worcestershire sauce, garlic powder and onion powder.
5
Stir in the rice, asparagus, and pineapple.
6
Bring to a boil then reduce heat to simmer, stirring occasionally, until all of the liquid is absorbed, about 7–10 minutes.
7
Remove from heat and divide between four plates.
8
Sprinkle red pepper flakes, if using, on top of pineapple fried rice, along with green onion and cashews.
Stay up to date on the latest breakthroughs in nutrition, health, and lifestyle medicine.
"*" indicates required fields
By entering your information here, you are agreeing to receive messages from Food Revolution Network. Your email address will NEVER be shared or sold. You are always free to easily unsubscribe at any time. See our Privacy Policy for more info.
