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
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
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
- Cook the brown rice according to the package instructions.
- In a bowl, combine the cubed tofu, soy sauce, and cornstarch. Toss gently to coat the tofu evenly.
- 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.
- 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.
- 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.
- 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.
- Add the cooked tofu back to the skillet and stir-fry for an additional 1-2 minutes to heat through.
- Serve the tofu and vegetable stir-fry over a bed of cooked brown rice.
- Garnish with sesame seeds and chopped green onions, if desired.
Service Suggestion
- Pair this stir-fry with a side of steamed edamame for an extra protein boost.
- 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.