Jamie Oliver 5 Ingredients Vegetarian Tofu Fried Rice

You know those days where you stare blankly at your fridge, wondering how brown rice and tofu could possibly feel exciting again? Yeah. Been there more times than I’d like to admit.

But this — this gloriously golden, sesame-slicked tofu fried rice — is the little miracle I keep coming back to. It started as a lazy Tuesday experiment inspired by Jamie Oliver’s “5 Ingredients” mantra, and ended as a weekly staple I actually look forward to. It’s comforting, savoury, just enough spice to wake things up — and best of all, you make it with whatever odds and ends you’ve already got. Frozen peas? Sure. Leftover rice from takeaway? Even better.

And the turmeric? Oh, darling, it glows.

Why You’ll Love It

• Leftover rice gets a second life — day-old brown basmati is perfect here.
• One-pan wonder — less faff, more flavour.
• Packed with plant-based protein — thanks to that hearty tofu crumble.
• Toasty, nutty sesame oil flavour — brings everything together.
• Speedy midweek fix — genuinely on the table in under 20 minutes.
• Easy to customise — add chilli crisp, scallions, even a cheeky fried egg.

Ingredients

• 7 oz extra-firm tofu (half a 14 oz block) — crumbled for texture
• 1 tbsp olive oil — or use a neutral oil if you prefer
• ½ cup finely diced yellow onion (about half a small one)
• 1 medium clove garlic — minced
• 2 tbsp toasted sesame oil — divided, for bold nutty flavour
• 1 tbsp minced fresh ginger — thumb-sized knob
• ½ tsp smoked paprika — adds warmth and depth
• ¼ tsp ground turmeric — for colour and earthiness
• 3 cups cooked brown rice — cold, day-old rice works best
• 1 cup frozen corn kernels
• 1 cup frozen peas
• 2–3 tbsp Tamari or soy sauce — to taste

How to Make It

Start by smashing the tofu:

Take your block of extra-firm tofu and press out any extra moisture with a clean tea towel. Then crumble it with a fork or potato masher — it should resemble scrambled eggs, roughly. Set aside. Don’t overthink it.

Sizzle the aromatics:

Heat your olive oil in a large non-stick or cast iron pan over medium heat. Toss in the diced onion. Stir for about 3 minutes till it softens and smells a bit sweet. Add the minced garlic and let it bloom for another minute.

Add the tofu and spices:

Drizzle in one tablespoon of sesame oil. Stir in the ginger, smoked paprika, and turmeric. Then tip in your crumbled tofu. Mix it all up — you want the tofu to take on that golden, spicy colour. It’ll smell amazing right about now.

Crank the heat and add the rice:

Now bump the heat up to medium-high. Pour in the rest of the sesame oil, then toss in your cold rice. Stir like mad for about 2 minutes until the rice gets nice and hot, with a few toasty bits here and there. (If it sticks, add a splash more oil or a drop of water.)

Chuck in the veggies:

Add the corn, peas, and a solid splash of Tamari or soy sauce. Stir until everything’s warmed through. Another minute or two should do it.

Taste, tweak, and top:

Give it a taste. Need more soy? Add it. Want heat? Sriracha’s your friend. Then serve it up with chopped chives, scallions, or whatever green thing you’ve got knocking about.

Common Mistakes and How to Dodge Them

Why is my tofu soggy and sad?
You probably didn’t press it well enough or used silken tofu. Go extra-firm, and get that water out before crumbling.

Why is the rice mushy?
Fresh rice = soggy mess. Use day-old rice from the fridge — it fries up way better. Trust me, I’ve made the mistake and regretted it with gummy spoonfuls.

Why does mine taste bland?
Don’t skimp on Tamari and sesame oil. They’re doing heavy lifting flavour-wise. Taste and adjust at the end.

Can I skip the turmeric or paprika?
You can, technically, but you’ll miss that depth. Even just a pinch adds warmth.

Storage and Reheating

Pop leftovers in an airtight container — they’ll keep in the fridge for up to 4 days. Reheat in a pan with a splash of water or oil to revive the texture. Microwave works too, but the rice won’t crisp. Want to freeze it? Go ahead — it keeps for up to a month. Just defrost overnight in the fridge and reheat as above.

Frequently Asked Questions

Can I make this gluten-free?
Yes! Just use Tamari instead of regular soy sauce — most are gluten-free, but check the label.

Is white rice okay instead of brown?
Absolutely. Long grain, basmati, even jasmine works — just make sure it’s cold and a day old.

What if I don’t have sesame oil?
You can skip it, but it really makes the dish. Try peanut oil or a dash of tahini stirred in at the end if you’re desperate.

Can I add more veg?
Go wild. Diced carrots, bell peppers, spinach — all fair game. Just cook them a bit before adding the rice.

Nutrition Facts (Per Serving):

• Calories: 490 kcal
• Fat: 18g
• Carbs: 69g
• Protein: 16g
• Sodium: 719mg
• Sugar: 7g