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):
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Fat | 18g |
| Saturated Fat | 2.5g |
| Cholesterol | 0mg |
| Sodium | 600mg |
| Carbohydrates | 40g |
| Fiber | 6g |
| Sugars | 4g |
| Protein | 16g |
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.
