No-Fried Veggie Rice

Did you know that cooking in a tablespoon of oil can add hundreds of calories … with no real extra nutrition?

I love to ‘fry’ foods in a little stock these days. Sometimes I’ll add garlic powder, tamari, or ginger, depending on what the end dish will be. If weight loss or healthy living is your goal, try giving it a go!

That’s how this no-fried rice came about. I’m all about those easy one-pan meals, and this is definitely one where you can throw it all in and use up leftover veggies. Perfect! It also includes tofu for that extra protein hit, although you can leave it out if you’re not a fan.

Pro Tips: If you’re in a rush, use frozen mixed veggies to save some time on this one.

Feeling adventurous? Serve inside a hollowed out green pepper or a half aubergine to pack even more veggies in!

No-Fried Veggie Rice

I can't wait for you to try this filling dinner! With no oil, no processed nasties, but all of the delicious flavour. Make a big pan for the whole family or even serve at a gathering.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Keyword: easy, family friendly, healthy, plant based, rice, vegan
Servings: 4 people


  • 2 cups wholegrain brown rice (the quick cook kind - otherwise, adjust cooking time accordingly)
  • 1 stock cube (or 600ml stock)
  • 1 chopped broccoli head
  • 1 cup frozen peas
  • 3 small onions, diced
  • 1/2 cup sweetcorn
  • 1 package tofu (squeeze out water and crumble / roughly mash)
  • 2 tbsp tamari / soy sauce
  • 1 tsp garlic powder


  • Make up the stock and add 400ml to a skillet or wide pan, on medium heat
  • Wash the rice thoroughly and add to the pan. Cook for 5 mins (or 75% of package cooking time if you have different rice).
  • Add the broccoli and peas. Allow the stock to come to the boil and then simmer for 10 mins until most of the liquid is gone (if liquid dries up sooner, add small amounts from your remaining stock).
  • Add the sweetcorn, onion, crumbled tofu, tamari and garlic powder. Allow to cook for a further 5 mins (you can continue to add a few drops of stock if it starts to stick).
  • Serve and enjoy! You can add sriracha on top for an extra kick.


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