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Enjoy our Tofu and Vegetable Stir-Fry with Brown Rice, a delicious and nutritious main dish that combines crispy tofu, colorful vegetables, and wholesome brown rice.

Tofu and Vegetable Stir-Fry with Brown Rice

Tofu and Vegetable Stir Fry with Brown Rice Healthy Main Dish

Indulge in our Tofu and Vegetable Stir-Fry with Brown Rice, a satisfying and flavorful main dish that brings together the goodness of protein-rich tofu, vibrant vegetables, and fiber-packed brown rice.

This healthy stir-fry is not only delicious but also easy to make, making it a perfect option for a quick and nutritious weeknight meal. Customize it with your favorite vegetables and enjoy the goodness of plant-based ingredients.

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Tofu and Vegetable Stir-Fry with Brown Rice

Serves: 4 Cooking Time: 25 minutes Preparation: 15 minutes Total: 40 minutes

Ingredients

  • 1 cup brown rice
  • 14 oz (400g) firm tofu, drained and cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon cornstarch
  • 2 tablespoons vegetable oil
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 red bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, thinly sliced
  • 1 cup snap peas
  • 2 tablespoons hoisin sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • Optional: sesame seeds and chopped green onions for garnish

Nutritional Information (Per Serving)

  • Calories: 380
  • Protein: 18g
  • Carbohydrates: 45g
  • Fiber: 7g
  • Fat: 15g
  • Sugar: 8g

Instructions

  1. Cook the brown rice according to the package instructions.
  2. In a bowl, combine the cubed tofu, soy sauce, and cornstarch. Toss gently to coat the tofu evenly.
  3. Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the minced garlic and grated ginger, and sauté for 1 minute until fragrant.
  4. Add the tofu to the skillet and cook for 5-7 minutes, or until golden and crispy on all sides. Remove the tofu from the skillet and set aside.
  5. In the same skillet, add the sliced bell pepper, broccoli florets, carrot slices, and snap peas. Stir-fry for 4-5 minutes, or until the vegetables are tender-crisp.
  6. In a small bowl, whisk together the hoisin sauce, rice vinegar, and sesame oil. Pour the sauce over the stir-fried vegetables and toss to coat.
  7. Add the cooked tofu back to the skillet and stir-fry for an additional 1-2 minutes to heat through.
  8. Serve the tofu and vegetable stir-fry over a bed of cooked brown rice.
  9. Garnish with sesame seeds and chopped green onions, if desired.

Service Suggestion

  1. Pair this stir-fry with a side of steamed edamame for an extra protein boost.
  2. Drizzle with a squeeze of fresh lime juice before serving for a burst of citrusy flavor.

Notes

  • For extra heat, add a dash of sriracha or red pepper flakes to the stir-fry sauce.
  • To enhance the flavor, marinate the tofu in the soy sauce and cornstarch mixture for 15-20 minutes before cooking.

About Lauren Anderson

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Lauren Anderson

Lauren Anderson is a 27-year-old American writer and an enthusiastic food lover. She is passionate about both writing and cooking, and she shares her passion for cooking through her own recipe blog. With her blog, Lauren aims to inspire her readers with delicious and nutritious recipes. She strives to promote healthy eating and provide enjoyable culinary experiences.