Tofu Stir-fry with Brown Rice
A vibrant and healthy weeknight dinner, this stir-fry features crispy pan-fried tofu and a medley of fresh vegetables tossed in a savory ginger-garlic sauce, all served over fluffy brown rice. It's a complete, high-fiber meal ready in about 30 minutes.
For 4 servings
Cook the brown rice.
In a medium saucepan, combine the brown rice and 3 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the water is absorbed and the rice is tender. Fluff with a fork and keep covered.
TIPCooking rice first allows it to steam perfectly while you prepare the stir-fry.Prepare the tofu and sauce.
- While the rice cooks, ensure your tofu is well-pressed to remove excess water. Cut it into 1-inch cubes.
- In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, and toasted sesame oil.
- In another small bowl, mix the cornstarch with 2 tablespoons of water to create a slurry. Set both bowls aside.
Pan-fry the tofu until golden.
Heat 2 tablespoons of avocado oil in a large skillet or wok over medium-high heat. Add the tofu cubes in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides. Remove the tofu from the skillet and set aside.
TIPDon't overcrowd the pan. Fry the tofu in batches if needed to ensure it gets crispy rather than steams.Stir-fry the vegetables.
- Add the remaining 1 tablespoon of avocado oil to the same skillet.
- Add the broccoli florets and bell pepper slices. Stir-fry for 3-4 minutes until they are crisp-tender.
- Add the sliced mushrooms and cook for another 2-3 minutes until they have softened and released their moisture.
Add aromatics and combine.
- Push the vegetables to one side of the skillet. Add the minced garlic and grated ginger to the empty side and cook for 30 seconds until fragrant.
- Return the crispy tofu to the skillet with the vegetables. Pour the soy sauce mixture over everything and toss to combine.
- Stir in the cornstarch slurry and cook for 1 minute, stirring constantly, until the sauce thickens and coats the tofu and vegetables.
Serve the stir-fry.
Divide the cooked brown rice among four bowls. Top with the tofu and vegetable stir-fry. Garnish with freshly sliced scallions and a pinch of black pepper before serving.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is the most important step for achieving a crispy texture. Wrap the block in paper towels or a clean kitchen towel and place something heavy on top for at least 15 minutes.
- 2For extra flavor, you can toss the tofu cubes in a tablespoon of cornstarch before frying. This creates an even crispier coating.
- 3Prepare all your vegetables and sauce ingredients before you start cooking. Stir-frying is a fast process, so having everything ready is key.
- 4Feel free to add a splash of water or vegetable broth when stir-frying the broccoli if you prefer it to be more steamed and tender.
- 5This dish is great for meal prep. Store the rice and stir-fry in separate containers in the refrigerator for up to 4 days.
Adapt it for your goals.
Gluten free
Use tamari or coconut aminos instead of soy sauce to make this recipe completely gluten-free.
low carbLow carb
Serve the tofu stir-fry over cauliflower rice or zucchini noodles instead of brown rice for a low-carb version.
high proteinHigh protein
Add 1/2 cup of shelled edamame along with the broccoli for an extra boost of plant-based protein.
quickQuick
Use pre-cooked brown rice pouches to save time on the longest cooking step.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu provides a complete protein, containing all nine essential amino acids, which is essential for muscle repair and overall body function.
High in Dietary Fiber
With brown rice and a generous amount of vegetables like broccoli, this meal is rich in fiber, which aids digestion, promotes satiety, and supports stable blood sugar levels.
Heart-Healthy
This dish is low in saturated fat and cholesterol-free. The use of avocado oil and the isoflavones in tofu may contribute to better cardiovascular health.
Rich in Vitamins and Minerals
The variety of vegetables provides essential nutrients like Vitamin C from bell peppers, Vitamin K from broccoli, and minerals like manganese and selenium from tofu and brown rice.
Frequently asked questions
Yes, this is a very healthy and balanced meal. It's packed with plant-based protein from tofu, high in fiber from brown rice and vegetables, and uses heart-healthy fats. The low-sodium soy sauce keeps the sodium content in check.
