This Rainbow Rice tray bake is an easy take on crispy fried rice. It’s full of brightly coloured vegetables and delicious Asian sauces.
I love a tray bake, and this is a tray bake that everyone (vegan and non-vegan alike) will enjoy. It’s loaded with fresh, seasonal veggies, full of colour and flavour and texture, as well as a few unexpected ingredients which you’re going to have to trust me on.
It is a bit like fried rice, but the baked rice gets crispy and a little puffy, rather than fried. We top it with fingers of tofu and it’s a perfect and easy weeknight meal.
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Rainbow Rice Ingredients
- Olive oil
- Microwave rice (your choice)
- Soy sauce
- Mirin
- Sesame oil
- Zucchini
- Red capsicum
- White onion
- Pickled gherkin (opt.)
- Frozen corn kernels
- Firm tofu
- Sweet chilli sauce (sub oyster sauce)
- Frozen edamame beans (sub frozen peas)
- Avocado
- Oyster sauce
- Crispy fried onions
See recipe card for quantities.
How to make Rainbow Rice
1. Preheat your grill and get out a large baking tray and oil it.
TIP: If your oven and grill are separate, preheat your oven to 200 C too.
- 1 tablespoon olive oil
2. Next, break up packet rice in the packet, then spread rice over the tray. Add soy sauce, mirin and sesame oil and mix through, then place under the grill for 3 minutes (be careful it doesn’t burn).
- 500g microwave rice (your choice)
- 2 tablespoon soy sauce
- 1 tablespoon mirin
- 1 tablespoon sesame oil
3. Meanwhile chop zucchini, capsicum and white onion into small pieces. Finely dice pickled gherkins (this is completely optional and if you don’t like pickles, feel free to leave this out or on the side - but I loved it).
- 1 zucchini
- 1 red capsicum
- ½ white onion
- 1 pickle (opt.)
4. Scatter over corn, zucchini, capsicum, onion and pickles (opt.), and place back under the grill for 3 minutes.
- 1 cup corn kernels (frozen)
- 1 zucchini
- 1 red capsicum
- ½ white onion
- 1 pickle (opt.)
5. Slice tofu into long fingers.
- 400g firm tofu
6. Take the tray out of the grill and change the setting to oven bake, 200 C. Lay tofu fingers out on the tray and drizzle over some sweet chilli sauce (sub oyster sauce if your child doesn’t like chilli sauce). Add back into the oven for 10 minutes.
- 400g firm tofu
- 3 tablespoon sweet chilli sauce (sub oyster sauce)
7. Meanwhile defrost edamame beans by placing them in a container and pouring over hot water, then draining. Slice avocado into quarters, then each quarter into quarters.
- 1 cup frozen edamame beans (sub frozen peas)
- 1 avocado
8. Mix together sesame oil, soy sauce and oyster sauce (sub vegetarian oyster sauce) until combined.
- 1 tablespoon sesame oil
- 2 tablespoon soy sauce
- 1 tablespoon oyster sauce
9. To serve kids, serve their avocado and beans separately to the rice and tofu.
To serve adults, scatter over edamame beans, avocado slices and crispy fried onions. Drizzle over sauce. Serve directly onto plates from the table.
- 1 cup edamame
- 1 avocado
- 2 tablespoon crispy fried onions
Substitutions
- Alternative Protein - You could use small fish fillets like flathead or even canned tuna instead of tofu, or you could also use chicken.
- Vegetarian - Use vegan oyster sauce.
- Gluten Free - Swap soy sauce for Tamari.
- Dairy Free - This recipe is dairy free.
Kid-Friendly Variations
- Kids will love this colourful dinner. I made the avocado pieces into a smile and the tofu into eyes to make a funny face on my plate.
Equipment
You will need an oven, a large baking tray.
Top tip
Make sure you mix your sauce well through the rice, this is the base of the dish and the flavour should be evenly spread.
Recipe
Rainbow Rice Tray Bake
Equipment
- Oven
- Large baking tray
Ingredients
- 1 tablespoon olive oil
- 500 g microwave rice your choice
- Soy sauce ¼ cup
- 1 tablespoon mirin
- Sesame oil 2 tbsp
- 1 zucchini
- 1 red capsicum
- ½ white onion
- 1 pickled gherkin opt.
- 1 cup frozen corn kernels
- 400 g firm tofu
- 3 tablespoon sweet chilli sauce sub oyster sauce
- 1 cup frozen edamame beans sub frozen peas
- 1 avocado
- 1 tablespoon oyster sauce
- 2 tablespoon crispy fried onions
Instructions
- Preheat your grill and get out a large baking tray and oil it.TIP: If your oven and grill are separate, preheat your oven to 200 C too.1 tablespoon olive oil
- Break up packet rice in the packet, then spread rice over the tray. Add 2 tablespoons soy sauce, mirin and a tablespoon sesame oil and mix through, then place under the grill for 3 minutes (be careful it doesn’t burn).500 g microwave rice, Soy sauce, 1 tablespoon mirin, Sesame oil
- Meanwhile chop zucchini, capsicum and white onion into small pieces. Finely dice pickled gherkins (this is completely optional and if you don’t like pickles, feel free to leave this out or on the side - but I loved it).1 zucchini, 1 red capsicum, ½ white onion, 1 pickled gherkin
- Scatter over corn, zucchini, capsicum, onion and pickles (opt.), and place back under the grill for 3 minutes.1 zucchini, 1 red capsicum, ½ white onion, 1 cup frozen corn kernels, 1 pickled gherkin
- Slice tofu into long fingers.400 g firm tofu
- Take the tray out of the grill and change the setting to oven bake, 200 C. Lay tofu fingers out on the tray and drizzle over some sweet chilli sauce (sub oyster sauce if your child doesn’t like chilli sauce). Add back into the oven for 10 minutes.400 g firm tofu, 3 tablespoon sweet chilli sauce
- Meanwhile defrost edamame beans by placing them in a container and pouring over hot water, then draining. Slice avocado into quarters, then each quarter into quarters.1 cup frozen edamame beans, 1 avocado
- Mix together 1 tablespoon sesame oil, 2 tablespoons soy sauce and oyster sauce until combined.Soy sauce, Sesame oil, 1 tablespoon oyster sauce
- To serve kids, serve their avocado and beans separately to the rice and tofu.To serve adults, scatter over edamame beans, avocado slices and crispy fried onions. Drizzle over sauce. Serve directly onto plates from the table.1 cup frozen edamame beans, 1 avocado, 2 tablespoon crispy fried onions
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