Never miss a recipe!

Email updates from Living Free


I loved fried rice. But I always feel icky after I eat the stuff from a Chinese Restaurant. MSG, oils, or other types of ingredients used are likely the culprits, but I honestly don’t know. I just know that I still want to enjoy ‘fried rice’, but in a way that I feel good about what I ate. This is a great way to do that!

Personally, I love wild rice. I think the texture is nice and I like the added flavor. I know it doesn’t float everyone’s boat, but if you also like it, this is a great recipe to try! And to encourage any of you who aren’t typically fans of wild rice, neither is The Hubs – but he really liked this dish! He also claims to hate tofu. But I just didn’t tell him about that part. By the time he figured it out he decided he didn’t care, it was tasty anyway. Wife win! Hehe ;)

Unfried Vegetable Wild Rice w/Tofu (GF, DF, & SF)


1 lb uncooked wild rice (I used 1 package of the Lundberg brand)
1 14 oz package extra firm tofu, drained
12 oz green beans (approx 3 1/2 cups)
16 oz green peas (approx 3 cups)
(2) 12 oz bags of broccoli florets (approx 6 cups)
8 eggs
1 tsp garlic powder
1 tsp onion powder
Braggs Liquid Aminos, to taste (I think I used 2-3 tbs)


Preheat the oven to 400 degrees F.

While the oven is heating up, cut the tofu into cubes, about 1/2″ in size. I cut the tofu block in half longways, and then cut each of those pieces once longways. Then the 4 pieces I cut in half and do 3 rows each. It’s not a science, but the smaller the pieces of tofu, the better crunch they have from baking. So however you want to cut them should be fine.

Cover a baking sheet, that has an edge, with parchment paper. Spread the tofu across the sheet, trying not to let pieces stick together. Bake at 400 degrees F for 20 minutes, turning the tofu pieces once at about 10 minutes.

In the meantime, cook the wild rice according to the package instructions, liking by boiling on the stove. Also cook all of the vegetables, either by boiling on the stove, or in the microwave – whatever you’re more comfortable with. For all the veggies, I used the frozen bagged stuff, so the microwave worked great and was relatively quick.

In yet another frying pan, scramble the eggs. I did not use any spray or oil for this to make it healthier. I recommend using a heavy bottom pan to keep the eggs from sticking. If you don’t have a heavy bottom pan, try adding a little water along with the eggs – this usually helps.

In a large mixing bowl (very large – I have a Tupperware mixing I bowl I use that doesn’t quiet fit in the fridge, it’s great for mixing!), combine the vegetables, rice, and seasoning. Sprinkle Braggs Liquid Amino’s as you go, taste testing to make sure it is too your liking. Add the eggs when they are done being scrambled and the tofu when it comes out of the oven.

Obviously this is a very large batch. My husband and I ate this as our lunch for a whole week. It would be a great dish for a potluck, or if it’s just for one meal for your family, it can be divided down. I liked that the ratio of veggies to everything was very high, but the easiest thing to do to make the batch smaller would be to downsize the amount of vegetables.

All in all, we were very happy with this ‘unfried’ rice. It was filling, hearty, and felt like comfort food, even though it was really a great healthy lunch! A really nice nutrient rich savory meal option for any occasion!

~Aubree Cherie

This recipe is linked to Allergy Free WednesdayReal Food WednesdayReal Food Recipe RoundupGluten Free WednesdayFull Plate ThursdayFight Back FridayFoodie FridayFriday FavoritesHandmade Hangout, Real Food Recipe Roundup,

Related Posts with Thumbnails
Share →

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>