Chickpea & Garlic Tofu Fried Rice

Fried rice is traditionally made with cooked, cooled rice, fried over high heat and seasoned well, with a balance of textures that varies by culture and whatever happens to be in your pantry.

For this version, I wanted something wholesome, quick, and easy. Some of the best fried rice comes from using up leftovers, and that’s exactly where this dish began. I had some tofu on hand, so I pan-fried it until golden, then coated it with garlic granules and soy sauce. Alongside that, I added chickpeas for an extra boost of protein and texture.

With the base sorted, I moved on to adding ingredients for colour, flavour, and crunch—whatever vegetables I had available. That’s the beauty of fried rice, it's flexible, forgiving, and always a little different each time.

This chickpea fried rice is proof that simple ingredients can deliver big flavour. Give it a try the next time you’re wondering what to make with leftover rice—you might end up creating something even better than planned.

EQUIPMENT 1 Nonstick fry-pan or wok, 1 serving dish

THE TOFU IS OPTIONAL IT DOES HOWEVER GIVE EXTRA PROTEIN FLAVOUR AND TEXTURE TO THE RICE. YOU COULD ALSO ADD PRE-FLAVOURED TOFU THAT HAS BEEN SEASONED OR MARINATED, AND ONLY NEEDS HEATING. YOU CAN ALSO LEAVE IT OUT AND ADD MORE CHICKPEAS.

GARLIC TOFU FOR FRIED RICE

INGREDIENTS

240g (about 1 cup) firm tofu, cut into small cubes

1 tablespoon all-purpose flour or cornflour

1½ teaspoons garlic granules or garlic powder

2 teaspoons light soy sauce

Oil, for frying

METHOD

• Lightly oil a non-stick frying pan and heat over medium-high heat.

• Place the tofu in a bowl, add the flour, and gently toss to coat. Shake off any excess flour.

• Add the tofu to the hot pan and cook until golden brown on all sides. Remove from the pan and allow it to cool slightly.

• Transfer the tofu to a bowl, sprinkle over the garlic granules, and toss gently.

• Drizzle with soy sauce and toss again until evenly coated. Set aside until ready to use.

REST OF INGREDIENTS FOR THE FRIED RICE

80g (½ cup) finely diced brown onion

65g (½ cup) finely diced carrot

75g (½ cup) finely diced red capsicum (bell pepper)

2 teaspoons minced garlic

2 teaspoons minced ginger

1½ teaspoons fresh minced chilli (optional)

165g (1 cup) cooked chickpeas

250g (2 cups) cooked, cold rice (white or brown; basmati works well)

2 teaspoons Vegeta (vegetable seasoning)

1/4 - 1/2 teaspoon turmeric powder (optional, for colour)

15g (¼ cup) finely chopped flat-leaf parsley

3 tablespoons finely chopped spring onions (scallions), for garnish

Oil, for frying

METHOD

• Heat a large frying pan or wok over medium-high heat and add a little oil.

• Add the diced onion and cook until softened and lightly golden. Stir in the carrot and capsicum, cooking for a few minutes until just tender.

• Add the garlic, ginger, and chilli (if using), and cook for 30 seconds until fragrant.

• Stir in the chickpeas and cook for a couple of minutes, allowing them to lightly crisp.

• Add the cold rice, breaking up any clumps, and let it fry for a minute or two before mixing everything together.

• Sprinkle over the vegetable seasoning and turmeric powder and toss well to combine.

• Return the garlic soy tofu to the pan and gently mix through until heated.

• Add chopped parsley toss to combine and heat through 2 minutes. Finish with a scattering of finely chopped spring onion. Taste and adjust seasoning if needed.

  
  

SERVE

Serve hot, straight from the pan. This dish is all about making the most of what you have—so feel free to swap in your own vegetables or add a little heat if you like things spicy.

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