Lunch

Egg-Fried Rice with Tofu and Peas

Name: Egg-Fried Rice with Tofu and Peas
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2 large, about 110 g Egg; 140 g Cooked white rice; 100 g Firm tofu; 80 g Frozen peas; 30 g Spring onion; 1 tbsp (15 g) Soy sauce; 1 tsp (4 g) Toasted sesame oil; 5 g Rapeseed oil; 1 clove, about 3 g Garlic; A thumb, grated Fresh ginger; Half, sliced Fresh red chilli

Cold rice fried hard with tofu, peas, spring onion and two eggs, seasoned with soy and sesame. Written for yesterday's rice. 38 g of protein for 628 kcal.

Calories: 628kcal
Protein: 38g
Fat: 28g
Carbs: 54g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Eggs
Soya
Sesame

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Egg2 large, about 110 g
Cooked white rice140 g
Cold from the fridge. Warm rice turns to porridge in the pan. Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Firm tofu100 g
Weighed after pressing. Silken tofu is about half the calories and protein.
Frozen peas80 g
Spring onion30 g
Soy sauce1 tbsp (15 g)
Toasted sesame oil1 tsp (4 g)
Rapeseed oil5 g
Garlic1 clove, about 3 g
Fresh gingerA thumb, grated
Fresh red chilliHalf, sliced

Method

Cut the tofu into small cubes, pat dry and fry in the rapeseed oil in a very hot wok for five minutes until golden. Push it to the side.
Beat the eggs and pour them into the space. Let them set for twenty seconds, then scramble roughly and break up.
Add the rice, peas, garlic and ginger and stir-fry for three minutes, pressing the rice against the pan so some of it catches and crisps.
Add the soy, sesame oil, spring onion and chilli, toss for thirty seconds and serve.

Worth knowing

Cold rice is the whole trick. Grains that have dried out in the fridge separate and fry; fresh rice steams and clumps.
At 628 kcal it is one of the heavier lunches in this set. Leaving out the tofu and adding a third egg brings it down by about 45 kcal and keeps the protein close.

Other lunch recipes that share ingredients with this one, or every lunch at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.