Description

Tofu stir-fry with brown rice is a delicious, nutritious dish that brings together tender tofu, colorful vegetables, and nutty brown rice for a satisfying meal. Perfect for busy weeknights or cozy family dinners, this easy-to-make stir-fry can be customized with your favorite vegetables and is great for meal prep. Enjoy it fresh or saved for healthy lunches throughout the week!

Ingredients

Scale

14 oz firm tofu, pressed and cubed
1 cup long-grain brown rice
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup broccoli florets
1 carrot, thinly sliced
3 tbsp low-sodium soy sauce
2 tbsp sesame oil
3 cloves garlic, minced

Instructions

Cook the brown rice according to package instructions.
Press the tofu for about 15 minutes to remove excess moisture; then cut into bite-sized cubes.
In a large skillet or wok over medium-high heat, add oil and cook tofu cubes until golden brown on all sides (about 8 minutes).
Add bell peppers, broccoli, and carrots to the skillet; stir-fry for another 5 minutes until vegetables are crisp-tender.
In a small bowl, whisk together soy sauce, sesame oil, and minced garlic; pour over the stir-fried tofu and veggies.
Serve hot over cooked brown rice and garnish with green onions or sesame seeds if desired.

Prep Time: 15 minutes
Cook Time: 20 minutes
Category: Main
Method: Stir-Frying
Cuisine: Asian

Nutrition

Serving Size: 1 plate (approximately 400g)
Calories: 450
Sugar: 5g
Sodium: 600mg
Fat: 20g
Saturated Fat: 3g
Unsaturated Fat: 15g
Trans Fat: 0g
Carbohydrates: 55g
Fiber: 8g
Protein: 18g
Cholesterol: 0mg

Keywords: - Swap in your favorite vegetables like snap peas or zucchini for variety. - For added crunch, consider including chopped nuts or seeds. - Leftovers can be stored in an airtight container in the fridge for up to three days.