Description
A nutritious and flavorful tofu stir fry packed with colorful vegetables and served over brown rice. This plant-based dish combines crispy tofu with tender-crisp vegetables in a savory Asian-inspired sauce.
Ingredients
Scale
- 14 oz firm tofu
- 1 cup brown rice
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 cups broccoli florets
- 3 tbsp low-sodium soy sauce
- 3 cloves garlic
- 1 tbsp fresh ginger
- 1 tbsp sesame oil
Instructions
- Prepare rice: Cook brown rice according to package instructions in medium saucepan
- Press tofu: Remove excess moisture from tofu using paper towels for 15 minutes
- Prep vegetables: Chop bell peppers and broccoli into uniform bite-sized pieces
- Cook tofu: Sauté cubed tofu in large skillet over medium-high heat until golden brown (8-10 minutes)
- Add vegetables: Stir-fry bell peppers and broccoli for 5 minutes until slightly tender
- Create sauce: Mix soy sauce, garlic, ginger, and sesame oil in small bowl
- Combine sauce: Pour sauce mixture over stir-fry and toss to coat evenly
- Final assembly: Add cooked brown rice to skillet and stir well for 2 minutes
Notes
- Press tofu between paper towels and heavy plates for maximum moisture removal and better browning
- Heat your skillet until it’s smoking hot before adding tofu for optimal searing
- Keep ingredients moving constantly during stir-frying to prevent burning and ensure even cooking
- Prepare all ingredients before starting to cook since stir-frying happens quickly
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stir-frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 320 calories
- Sugar: 8g
- Sodium: 580mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 6g
- Protein: 18g
- Cholesterol: 0mg
Keywords: tofu stir fry, vegetarian, vegan, healthy, Asian cuisine, plant-based protein, quick dinner