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Vegetarian pad Thai rice

Dietitian Rachel Scoular
Veggie pad thai with tofu and lemon wedges, and served with chopsticks

A great source of wholegrains and B-group vitamins

Veggie pad thai with tofu and lemon wedges, and served with chopsticks

Pad Thai is always a favourite when it comes to getting takeaway; but when it’s so simple to make at home, why fork out the extra cash to order it again?

We’ve kept the dish suitable for vegetarians with the addition of tofu, and we’ve mixed it up a little by serving it with rice instead of noodles. Brown rice is higher in dietary fibre than white rice and, as it’s a great source of wholegrains, it’s also full of B-group vitamins.

This dish is a fresh take on pad Thai – full of flavour but light on the oil and grease.

Credit: nib health insurance

Serves: 4
Prep time: 10 mins
Cook time: 15 mins

Ingredients

  • 3 cups cooked brown rice

  • ¼ cup lime juice

  • 2 tbsp soy sauce

  • 2 tbsp grated palm sugar

  • 2 tbsp extra virgin olive oil

  • 300g firm tofu, cut into 2cm cubes

  • 2 eggs, lightly beaten

  • 1 brown onion, halved and cut into thin wedges

  • 2 garlic cloves, crushed

  • 1 large carrot, halved lengthways, thinly sliced

  • 1 small red capsicum, thinly sliced

  • 1 cup bean sprouts

  • Chopped roasted peanuts and lime wedges, to serve

Method

  1. 1

    Heat 1 tablespoon of oil in a large frypan or wok over medium heat. Add tofu and cook briefly, for 3-4 minutes and then set aside. Add egg and cook to scramble lightly, remove and keep warm

  2. 2

    Add remaining oil to pan and cook onion and garlic until translucent. Add carrot and capsicum and stir briefly, until softened

  3. 3

    Meanwhile, prepare dressing by whisking together lime juice, palm sugar and soy sauce

  4. 4

    Add rice, tofu and egg to vegetable mixture and pour dressing over the top. Mix and add bean sprouts. Serve into bowls and top with peanuts and lime

Want to make it vegan suitable? Omit egg.

For another delicious Thai-inspired recipe, check out our one-pan satay chicken recipe.

Nutritional InfoServe
Energy1645 kilojoules or 393 calories
Fat Total19.1g
Protein17.4g
Saturated Fat4.2g
Carbohydrates Total33.8g
Sodium872mg
Sugars4.4g

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A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com