Oven baked veg fried rice with crispy tofu

For the rice 

• 2 cups uncooked basmati or brown rice 
• 1 Tbsp neutral oil (e.g. canola, grapeseed) 
• 1 tsp garlic, minced 
• ½ cup onion, diced 
• ½ cup carrot, diced 
• 1 ½ Tbsp salt-reduced soy sauce 
• ½ tsp raw sugar 
• ¼ tsp white pepper 
• 3 cups water 
• ½ cup green beans, sliced 
• ½ cup frozen green peas 
• ½ cup red capsicum, diced 
• 3 spring onions, thinly sliced (green part only) 
• 1 cup lettuce, sliced 

For the tofu 

• 350g firm tofu, cut into 1-inch cubes 
• ½ tsp iodised table salt 
• ¼ tsp crushed black pepper 
• 1 tsp Chinese 5-spice powder 
• 1 Tbsp corn starch 
• 1 Tbsp neutral oil