admin
Tofu Stir Fry with Brown Rice is healthy and hearty dish to try it out its recipes once.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Course: Lunch/Dinner
Cuisine: Asian
Servings: 2
Calories: ~350 per serving
Materials Required:
Wok or large skillet, rice cooker or pot
Ingredients:
250 g firm tofu (pressed and cubed)
1 cup broccoli florets, 1 bell pepper, a handful of snap peas
2 garlic cloves, 1-inch ginger (minced)
3 tbsp soy sauce, 1 tsp sesame oil
1 cup brown rice
Method:
Cook brown rice as per package instructions.
In a hot wok, stir fry tofu until golden; add garlic, ginger, and vegetables.
Drizzle with soy sauce and sesame oil; toss well and serve over rice.
Description:
This Tofu Stir Fry with Brown Rice is a wholesome, plant-based dish featuring extra-firm tofu that’s been pressed and cubed, then quickly stir-fried with a vibrant mix of vegetables—such as broccoli, bell peppers, carrots, and snap peas—in a savory ginger-garlic sauce.
The dish is served over nutty, chewy brown rice, making it both hearty and nutrient-dense. Its balance of protein, fiber, and antioxidants makes it an ideal meal for anyone looking to enjoy a light yet filling dinner.
Foods That Pair Perfectly:
Edamame
Miso Soup
Asian Slaw:
Steamed Dumplings:
Green Tea:
Key Benefits:
High in Plant-Based Protein & Fiber: Tofu and brown rice provide sustained energy and help keep you full longer.
Rich in Vitamins & Antioxidants: A variety of vegetables contribute essential nutrients like vitamin C, vitamin A, and antioxidants that support overall health.
Heart-Healthy & Low in Saturated Fats: The dish utilizes healthy fats (like sesame oil) and complex carbohydrates, supporting cardiovascular health and stable blood sugar levels.
Customizable & Quick: Ideal for busy weeknights, you can easily swap in your favorite vegetables or adjust the sauce to suit your spice preference.
Frequently Asked Questions:
How do I ensure the tofu is crispy and flavorful?
Press the tofu well to remove excess moisture and consider lightly coating it in cornstarch before stir-frying for extra crispiness.
Can I substitute ingredients to suit my diet?
Absolutely. For gluten-free needs, use tamari in place of soy sauce; you can also swap brown rice with quinoa for a different texture.
How long will leftovers keep?
Stored in an airtight container in the refrigerator, the stir fry and rice should remain fresh for up to 3–4 days. Reheat gently in a skillet or microwave.
Can I make this dish ahead of time?
Yes, you can prepare the tofu and vegetables in advance and quickly reheat them; just add the sauce and combine with freshly cooked brown rice for best results.
Is this dish vegan?
Yes, the recipe is naturally vegan. Ensure any additional ingredients (like sauces or accompaniments) are also vegan if needed.
Main Dish
Breakfast Recipe
Drinks Recipe
Side dish Recipe
Salad Recipes
Soup Recipes
For more informations, visit our official YouTube channel , Facebook , LinkedIn , Pinterest , Instagram.
