This Brown Rice Stir-Fry with Flavored Tofu and Vegetables is a delicious, nutrient-dense meal perfect for lunch or dinner. Packed with fiber from the brown rice, protein from the tofu, and a variety of vegetables, this dish is both satisfying and healthy. Whether you’re looking for a quick weeknight meal or a flavorful plant-based option, this stir-fry is sure to become a favorite.
Brown Rice Stir-Fry with Flavored Tofu and Vegetables
Course: MainCuisine: Asian-Inspired4
servings10
minutes15
minutes310
kcalBrown rice gives this vegetarian stir-fry a nutty flavor and hearty texture and offers up more fiber than white rice has.
Ingredients
1 1/2 cups cooked brown rice
1 (14-ounce) package flavored tofu (teriyaki or sesame, cubed)
1 tablespoon vegetable oil
1 red bell pepper, sliced
1 cup broccoli florets
1 carrot, peeled and julienned
1 cup baby spinach
2 cloves garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1/2 teaspoon crushed red pepper flakes (optional)
2 tablespoons sesame seeds (optional garnish)
Directions
- Prepare the ingredients: Cook the brown rice according to package instructions and set aside. Cut the flavored tofu into cubes and prepare the vegetables (slice the bell pepper, julienne the carrot, and chop the broccoli).
- Cook the tofu: In a large pan or wok, heat the vegetable oil over medium-high heat. Add the tofu cubes and stir-fry for about 3-4 minutes until they start to brown slightly. Remove and set aside.
- Sauté the vegetables: In the same pan, add the minced garlic and stir-fry for about 30 seconds until fragrant. Then, add the bell pepper, broccoli, and carrots. Cook for 4-5 minutes, stirring occasionally, until the vegetables are tender but still crisp.
- Combine and stir-fry: Return the tofu to the pan with the cooked vegetables. Add the spinach and stir until it wilts slightly. Stir in the cooked brown rice and mix everything together.
- Season and serve: Drizzle the soy sauce, sesame oil, and rice vinegar over the stir-fry. Sprinkle with red pepper flakes if you like some heat. Toss everything to combine, and cook for another 2-3 minutes until heated through.
- Garnish and enjoy: Sprinkle with sesame seeds before serving, and enjoy!
This easy Brown Rice Stir-Fry with Flavored Tofu and Vegetables is the perfect balance of flavors and textures, delivering a healthy, satisfying meal in just minutes. Enjoy it as a wholesome weeknight dinner or pack it for a nutritious lunch.
