Whip up a delicious and well-rounded meal with this Tofu Stir-Fry with Brown Rice! Featuring marinated tofu, hearty brown rice, and a colorful medley of vegetables, this dish is packed with protein, fiber, and flavor. Perfect for a healthy lunch or dinner, it’s quick to prepare and highly customizable.


🥦 Dietary Notes: High-protein, vegan, and nutrient-dense.

Why You’ll Love This Recipe

  • High in plant-based protein and fiber.
  • Versatile and easy to customize with your favorite veggies.
  • A balanced meal that’s perfect for meal prep.
  • Bursting with vibrant colors and flavors.

Background Information

Stir-fry dishes are beloved for their simplicity, versatility, and ability to bring out the natural flavors of fresh vegetables. This recipe pairs marinated tofu with nutty brown rice and a variety of veggies for a wholesome, protein-rich meal that satisfies both taste buds and nutritional needs.

Cooking Tips

  • Press tofu before marinating to remove excess moisture for better flavor absorption.
  • Cook vegetables in batches to avoid overcrowding the pan and ensure even cooking.
  • Use sesame oil for added depth of flavor in the stir-fry.

Fun Additions or Variations

  • Add cashews or peanuts for extra crunch.
  • Sprinkle sesame seeds or chopped green onions as garnish.
  • Use quinoa instead of brown rice for a gluten-free alternative.
Tofu Stir-Fry with Brown Rice

Tofu Stir-Fry with Brown Rice

A flavorful and protein-rich stir-fry with marinated tofu, brown rice, and fresh vegetables.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Lunch, Dinner
Cuisine Asian, Vegan
Servings 4 servings

Equipment

  • Large skillet or wok
  • Medium saucepan
  • Cutting board and knife

Ingredients
  

  • 1 block 14 oz firm tofu (pressed and cubed)
  • 1 cup brown rice uncooked
  • 2 cups water or vegetable broth
  • 2 cups mixed vegetables e.g., bell peppers, broccoli, carrots, snap peas
  • 2 tablespoons soy sauce or tamari for marinade
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch optional, for crispier tofu
  • 2 tablespoons soy sauce or tamari for stir-fry
  • 1 tablespoon rice vinegar
  • 1 teaspoon ginger grated
  • 2 cloves garlic minced

Instructions
 

  • Cook the Brown Rice:
    – In a medium saucepan, combine brown rice and water or vegetable broth. Bring to a boil.
    – Reduce heat, cover, and simmer for 20 minutes or until the rice is tender. Fluff with a fork and set aside.
  • Marinate the Tofu:
    In a bowl, mix soy sauce, sesame oil, and cornstarch (if using). Toss tofu cubes in the mixture and let sit for 10 minutes.
  • Cook the Tofu:
    Heat a skillet or wok over medium-high heat. Add a drizzle of sesame oil and cook the tofu until golden and crispy on all sides. Remove and set aside.
  • Stir-Fry the Vegetables:
    In the same skillet, add another drizzle of sesame oil. Stir-fry the vegetables for 5-7 minutes until tender-crisp.
  • Combine and Serve:
    – Return the tofu to the skillet. Add soy sauce, rice vinegar, ginger, and garlic. Toss everything together until well coated and heated through.
    – Serve the tofu and vegetable stir-fry over the cooked brown rice.

Notes

  • For meal prep, store the rice and stir-fry in separate containers for up to 4 days.
  • Adjust seasoning to taste with additional soy sauce or chili flakes for a spicy kick.

Related Recipes

  • Vegetable Fried Rice with Tofu
  • Sweet and Spicy Tofu Bowls
  • Quinoa Stir-Fry with Veggies and Cashews