Stir-Fried Tofu with Vegetables and Brown Rice

Delight in a nutritious and flavorful dish with our Stir-Fried Tofu with Vegetables and Brown Rice. This vegetarian stir-fry combines the wholesome goodness of tofu, an array of vibrant vegetables, and nutty brown rice. The result is a satisfying, protein-packed meal that’s rich in texture and bursting with savory Asian-inspired flavors.

Nutritional Information (per serving):

Ingredients:

For the Stir-Fry:

• 1 block (14 oz) firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 bell pepper, thinly sliced (any color)
• 1 carrot, julienned
• 1 cup snap peas, trimmed
• 3 green onions, sliced
• 3 cloves garlic, minced
• 1 tablespoon sesame oil
• 2 tablespoons soy sauce (or tamari for a gluten-free option)
• 1 tablespoon hoisin sauce
• 1 tablespoon rice vinegar
• 1 tablespoon ginger, grated
• 2 tablespoons vegetable oil for cooking

For the Brown Rice:

• 1 cup brown rice
• 2 cups water
• 1/2 teaspoon salt

Cooking Instructions:

1. Cooking Brown Rice:

• In a saucepan, combine brown rice, water, and salt.
• Bring to a boil, then reduce heat, cover, and simmer for 45-50 minutes or until rice is tender and water is absorbed.

2. Pressing and Preparing Tofu:

• Press the tofu to remove excess water, then cut it into cubes.

3. Preparing Sauce:

• In a small bowl, whisk together soy sauce, hoisin sauce, rice vinegar, and grated ginger to create the stir-fry sauce.

4. Stir-Frying Tofu:

• Heat vegetable oil in a large skillet or wok over medium-high heat.
• Add tofu cubes and cook until golden brown on all sides. Remove from the pan and set aside.

5. Stir-Frying Vegetables:

• In the same pan, add sesame oil and minced garlic.
• Stir in broccoli, bell pepper, carrot, and snap peas. Cook until the vegetables are crisp-tender.

6. Combining Tofu and Vegetables:

• Return the cooked tofu to the pan with the vegetables.

7. Adding Sauce:

• Pour the prepared sauce over the tofu and vegetables. Toss to coat evenly.

8. Serving:

• Serve the stir-fried tofu and vegetables over a bed of cooked brown rice.

9. Enjoying the Wholesome Stir-Fry:

• Dive into a plate full of textures and flavors—crispy tofu, vibrant vegetables, and nutty brown rice. This Stir-Fried Tofu with Vegetables and Brown Rice is a delightful and nutritious choice for a satisfying meal.

Whether you follow a vegetarian lifestyle or simply appreciate a plant-based option, this stir-fry is a delicious way to enjoy a well-balanced and protein-rich dish.