Tofu & Vegetable Stir-fry with Brown Rice
A quick, healthy, and satisfying vegan meal. Crispy pan-fried tofu and vibrant vegetables are tossed in a savory ginger-garlic sauce, all served over wholesome brown rice. Perfect for a weeknight dinner for one.
For 1 serving
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the stir-fry sauce
- b.In a small bowl, whisk together the low-sodium soy sauce, water, maple syrup, rice vinegar, minced garlic, grated ginger, and cornstarch.
- c.Continue whisking until the cornstarch is fully dissolved and the sauce is smooth.
- d.Set the sauce aside for later.
- 2
Step 2
- a.Cook the tofu
- b.Heat the sesame oil in a large skillet or wok over medium-high heat.
- c.Add the pressed and cubed tofu to the hot pan in a single layer.
- d.Cook for 5-7 minutes, turning occasionally, until the tofu is golden brown and slightly crispy on all sides.
- e.Remove the tofu from the skillet and set it aside on a plate.
- 3
Step 3
- a.Stir-fry the vegetables
- b.Add the broccoli florets and sliced bell pepper to the same skillet. If the pan is dry, add a tablespoon of water.
- c.Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
- d.Add the snap peas and cook for another 1-2 minutes until all vegetables are vibrant and cooked to your liking.
- 4
Step 4
- a.Combine and finish
- b.Return the cooked tofu to the skillet with the vegetables.
- c.Give the sauce a quick whisk again and pour it over the tofu and vegetables.
- d.Stir everything together gently to coat. Cook for 1-2 minutes, stirring constantly, until the sauce thickens and bubbles.
- e.Remove from heat.
- 5
Step 5
- a.Serve
- b.Place the warm cooked brown rice in a serving bowl.
- c.Top with the tofu and vegetable stir-fry.
- d.Garnish with sliced green onions 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.
- 1For the best texture, press your tofu for at least 30 minutes before cooking. Wrap the block in paper towels or a clean kitchen towel and place something heavy on top.
- 2To get extra crispy tofu, toss the pressed cubes in 1 tablespoon of cornstarch before pan-frying.
- 3Feel free to swap the vegetables with others you have on hand, like carrots, mushrooms, or bok choy. Adjust cooking times accordingly.
- 4This recipe is great for meal prep. Cook as directed and store in an airtight container in the fridge for up to 4 days.
Adapt it for your goals.
Gluten free
To make this recipe gluten-free, simply replace the low-sodium soy sauce with tamari or a certified gluten-free soy sauce alternative.
low carbLow carb
For a low-carb version, serve the stir-fry over cauliflower rice or zucchini noodles instead of brown rice.
high proteinHigh protein
Add 1/4 cup of shelled edamame along with the snap peas to boost the protein content of the dish.
quickQuick
Use a bag of pre-chopped stir-fry vegetables and pre-cooked brown rice from the grocery store to save on prep time.
Why this is on our healthy list.
Complete Plant-Based Protein
Tofu is a complete protein, containing all nine essential amino acids necessary for muscle repair and growth.
Rich in Fiber
The combination of brown rice and a variety of vegetables provides a high amount of dietary fiber, which supports digestive health and helps you feel full and satisfied.
Sustained Energy
Brown rice is a complex carbohydrate that provides a slow and steady release of energy, preventing blood sugar spikes.
Packed with Vitamins
Bell peppers and broccoli are excellent sources of Vitamin C, an antioxidant that supports the immune system, while other vegetables contribute essential vitamins and minerals.
Frequently asked questions
Yes, this is a very healthy meal. It's packed with plant-based protein from tofu, complex carbohydrates and fiber from brown rice, and a wide range of vitamins and minerals from the colorful vegetables.