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Tofu Stir Fry


  • Author: Jennie Graham
  • Total Time: 40 minutes
  • Yield: 4 servings 1x

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