Tofu Stir Fry With Brown Rice
A light and healthy stir-fry featuring crispy tofu and a vibrant mix of fresh vegetables. Tossed in a savory, low-sodium ginger-garlic sauce and served over fluffy brown rice for a perfectly balanced meal.
For 2 servings
Prepare the sauce and vegetables.
- In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, sesame oil, and lemon juice. Set aside.
- Wash and chop the broccoli, slice the mushrooms, and trim the snap peas.
- Mince the garlic and grate the ginger.
TIPPrepping everything before you start cooking is key for a successful stir-fry, as the cooking process is very fast.Cook the brown rice.
Cook the brown rice according to package directions. Typically, this involves simmering 1/3 cup of rice in 2/3 cup of water for about 15-20 minutes until the water is absorbed.
Pan-sear the tofu.
- Heat 1/2 tsp of avocado oil in a large non-stick skillet or wok over medium-high heat.
- Add the pressed and cubed tofu in a single layer.
- Cook for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides.
- Remove the tofu from the skillet and set aside.
TIPFor extra crispy tofu, make sure it's pressed very well to remove as much water as possible before cooking.Stir-fry the vegetables and aromatics.
- Add the remaining 1/2 tsp of oil to the same skillet.
- Add the broccoli, mushrooms, and snap peas. Stir-fry for 4-5 minutes until tender-crisp.
- If the pan gets too dry, add a tablespoon of water to prevent sticking.
- Add the minced garlic and grated ginger, and cook for another 30 seconds until fragrant.
Combine everything and serve.
- Return the seared tofu to the skillet with the vegetables.
- Pour the prepared sauce over everything and toss to combine.
- Cook for 1 minute until the sauce has slightly thickened and coats the ingredients.
- Divide the cooked brown rice between two bowls.
- Top with the tofu and vegetable stir-fry.
Garnish and serve immediately.
Sprinkle with sliced scallions and sesame seeds before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a non-stick skillet or a well-seasoned wok to prevent sticking, especially since we are using minimal oil.
- 2Don't overcrowd the pan. If needed, cook the vegetables in batches to ensure they stir-fry rather than steam.
- 3Feel free to add other vegetables like bell peppers, carrots, or bok choy.
- 4For a bit of heat, add a pinch of red pepper flakes with the garlic and ginger.
Adapt it for your goals.
Gluten free
Ensure you use tamari or a certified gluten-free soy sauce instead of regular soy sauce.
high proteinHigh protein
Add 1/2 cup of shelled edamame along with the other vegetables to boost the protein content.
quickQuick
Use pre-chopped vegetables and a store-bought, low-sodium stir-fry sauce to save time on preparation.
low carbLow carb
Serve the stir-fry over cauliflower rice or zucchini noodles instead of brown rice.
Why this is on our healthy list.
Rich in Plant-Based Protein
Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair and growth.
High in Fiber
With brown rice and a variety of vegetables like broccoli and snap peas, this dish is an excellent source of dietary fiber, which aids digestion and promotes gut health.
Heart-Healthy
This recipe is low in saturated fat and sodium. The use of tofu and fresh vegetables can contribute to better cardiovascular health.
Packed with Vitamins and Minerals
Broccoli, mushrooms, and ginger provide essential nutrients like Vitamin C, potassium, and antioxidants that support overall immunity and well-being.
Frequently asked questions
Yes, this version of Tofu Stir Fry is very healthy. It's packed with plant-based protein, fiber from vegetables, and uses minimal oil and low-sodium soy sauce, making it a balanced and nutritious meal.
