Description
Stir-fried Tofu with Brown Rice is a delicious, protein-packed meal with crispy tofu, vibrant vegetables, and a savory sauce. It’s an easy, nutritious, and flavorful dish perfect for a quick weeknight dinner.
Ingredients
Scale
For the Tofu:
- 1 block extra-firm tofu (drained and cubed)
- 1 tablespoon olive oil
- ½ tablespoon sesame oil
- 1 ½ tablespoons cornstarch
- 2 teaspoons tamari soy sauce
For the Stir-Fry:
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ground ginger
- ½ cup sliced carrots
- ½ cup bell peppers, thinly sliced
- ½ cup broccoli florets
- ⅔ cup frozen peas
- ¼ cup sliced green onions
- 1 cup cooked brown rice
For the Sauce:
- ¼ cup tamari soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons sesame oil
- 1 teaspoon ground ginger
- ½ teaspoon sugar
- 1 garlic clove, minced
Instructions
- Press the tofu: Wrap the tofu in a kitchen towel, place a heavy object on top, and let it drain for 10-15 minutes.
- Cut and season the tofu: Slice into 1-inch cubes and coat with olive oil, sesame oil, soy sauce, and cornstarch.
- Bake or pan-fry: Bake at 400°F (200°C) for 25 minutes, flipping halfway, or pan-fry in 1 tablespoon of oil until golden brown.
- Sauté the vegetables: Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Add garlic, ginger, carrots, bell peppers, and broccoli. Stir-fry for 3-4 minutes.
- Add tofu to the stir-fry: Gently toss the crispy tofu into the pan with the vegetables. Stir-fry for 2 minutes.
- Prepare the sauce: In a small bowl, whisk together tamari soy sauce, rice vinegar, sesame oil, ground ginger, sugar, and minced garlic.
- Combine everything: Pour the sauce over the stir-fry and toss well. Let cook for 1-2 minutes until the sauce thickens.
- Add brown rice: Stir in the cooked brown rice and mix everything together for 2 more minutes.
- Garnish and serve: Remove from heat and sprinkle with green onions. Serve hot and enjoy!
Notes
For extra crispiness, use an air fryer for the tofu. Leftover stir-fry can be stored in an airtight container in the fridge for up to 3 days. Reheat in a skillet for best texture.
- Prep Time: 15
- Cook Time: 40
- Category: Dinner
- Method: Stir-frying
- Cuisine: Asian
Nutrition
- Calories: ~418 kcal
- Sugar: ~3g
- Sodium: ~620mg
- Fat: ~18g
- Saturated Fat: ~3g
- Unsaturated Fat: ~14g
- Carbohydrates: ~50g
- Fiber: ~6g
- Protein: ~22g
Keywords: stir-fried tofu, brown rice stir-fry, vegan stir-fry, crispy tofu recipe, Asian tofu dish, high-protein vegan meal, gluten-free tofu stir-fry, healthy tofu recipe