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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 servings
Prepare the stir-fry sauce
Cook the tofu
Stir-fry the vegetables
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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.
This american recipe takes 30 minutes to prepare and yields 1 servings. At 376.47 calories per serving with 23.63g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and finish
Serve
To make this recipe gluten-free, simply replace the low-sodium soy sauce with tamari or a certified gluten-free soy sauce alternative.
For a low-carb version, serve the stir-fry over cauliflower rice or zucchini noodles instead of brown rice.
Add 1/4 cup of shelled edamame along with the snap peas to boost the protein content of the dish.
Use a bag of pre-chopped stir-fry vegetables and pre-cooked brown rice from the grocery store to save on prep time.
Tofu is a complete protein, containing all nine essential amino acids necessary for muscle repair and growth.
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.
Brown rice is a complex carbohydrate that provides a slow and steady release of energy, preventing blood sugar spikes.
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.
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.
This single-serving recipe contains approximately 590-620 calories, making it a well-balanced and substantial meal for one person.
Extra-firm tofu is highly recommended because it holds its shape well during stir-frying. Firm tofu can also work, but silken or soft tofu will fall apart.
Since this is a single-serving recipe, you might not have leftovers. However, if you make a larger batch, store it in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop.
