Stir-fried tofu with vegetables and brown rice
Brimming with plant-based protein, whole grains & other nutrients – satisfying, but not too heavy
Ingredients
- 1 cup of firm tofu, pressed and cut into cubes (or for a meat alternative of this dish, swap for chopped chicken breast)
- 2 cups of mixed vegetables e.g. bell peppers, broccoli, sugar snaps, carrots, onion, mangetout
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon hoisin sauce (optional)
- Sprinkle of chilli flakes (optional)
- 1 cup easy cook brown rice (uncooked)
- Salt and pepper to taste
- Kimchi, sesame seeds and sliced spring onions for garnish (optional)
Prep:
15 minutes
Cook:
15 minutes
Total time:
30 minutes
Servings:
2
Nutritional values (per serving):
Calories:
688 kcal
Fat:
21g
Saturated fat:
3.2g
Dietary fibre:
11g
Carbohydrates:
87g
Sugars:
11g
Protein:
32g
Salt:
2.6g
This stir fry is a nourishing and satisfying meal that isn’t too heavy on your stomach. It’s brimming with plant-based proteins, whole grains, and veggies, so you get a great balance of macronutrients. It’s also really quick and easy to prepare – you can be sat down and ready to eat in 30 minutes.
Instructions:
- Start by cooking the easy-cook brown rice according to the package instructions. It should take approximately 25 minutes.
- While the rice is cooking, press the tofu to remove excess moisture for better texture. Cut the tofu into cubes. Heat a non-stick pan or wok over medium-high heat, add half the oil and fry the tofu cubes until they are golden on all sides. Remove tofu from the pan and set aside.
- In the same pan or wok, add the remaining oil, minced garlic and grated ginger. Sauté for about 30 seconds or until fragrant. Add the mixed vegetables and stir-fry until just tender but still crisp, about 3-5 minutes. You can adjust the cooking time depending on how crunchy you like your vegetables.
- Return the tofu to the pan with the vegetables. Add the soy sauce and hoisin sauce or chilli flakes (if using) to the pan. Stir well to combine and cook for another 2-3 minutes, allowing the tofu to absorb the flavours.
- Serve the stir-fried tofu and vegetables over the cooked brown rice. Garnish with sesame seeds and sliced green onions if desired.
- For extra probiotic benefits, enjoy with some kimchi on the side.
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Last updated on Jul 03, 2024.
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