Brown Rice Stir-Fry with Vegetables and Tofu

Brown Rice Stir-Fry with Vegetables and Tofu

This Brown Rice Stir-Fry with Vegetables and Tofu is a delightful fusion of flavors and textures, offering a perfect blend of nutrition and taste. The dish starts with hearty brown rice, providing a wholesome base that’s high in fiber and nutrients. The colorful medley of vegetables adds crunch, freshness, and a variety of vitamins and minerals.

Protein-rich tofu is the star of this stir-fry, soaking up the savory soy sauce and garlic-infused marinade, creating a satisfying and flavorful bite in every forkful. This dish is not only delicious but also quick and easy to prepare, making it an ideal choice for a busy weeknight dinner that the whole family will enjoy and benefit from.

Brown Rice Stir-Fry with Vegetables and Tofu

This Brown Rice Stir-Fry with Vegetables and Tofu is a flavorful and nutritious dish that is quick and easy to make. Packed with colorful vegetables, protein-rich tofu, and whole grain brown rice, it's a satisfying meal that the whole family will love.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Course Main Course

Servings 1

Calories 380 kcal

Equipment

• 1 Medium saucepan for cooking brown rice
• 1 Small bowl for whisking sauce
• 1 Large skillet or wok for stir-frying
• 1 Knife and cutting board for slicing vegetables and tofu
• 1 Knife and cutting board for slicing vegetables and tofu
• Serving plates or bowls

Ingredients

  

• 1 cup brown rice rinsed
• 2 cups water or vegetable broth
• 1 block 14 ounces firm tofu, pressed and cubed
• 2 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• 2 tablespoons vegetable oil
• 1 red bell pepper sliced
• 1 yellow bell pepper sliced
• 1 cup snap peas
• 1 carrot julienned
• 4 green onions sliced
• Sesame seeds and chopped cilantro for garnish

Instructions

 

• In a medium saucepan, combine the brown rice and water or vegetable broth. Bring to a boil over medium-high heat.
• Reduce the heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit for 5 minutes before fluffing with a fork.
• In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, honey or maple syrup, minced garlic, and minced ginger to make the sauce. Set aside.
• In a large skillet or wok, heat the vegetable oil over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.
• In the same skillet, add the sliced bell peppers, snap peas, and julienned carrot. Stir-fry for 3-4 minutes, or until the vegetables are tender-crisp.
• Return the tofu to the skillet and add the cooked brown rice and sliced green onions. Pour the sauce over the mixture and stir well to combine.
• Cook for an additional 2-3 minutes, or until everything is heated through and well coated with the sauce.
• Remove from heat and garnish with sesame seeds and chopped cilantro.
• Serve the brown rice stir-fry hot, and enjoy!

Notes

1. You can customize this stir-fry with any vegetables you like, such as broccoli, mushrooms, or bok choy.
2. For a gluten-free version, use tamari instead of soy sauce.
3. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.