Vegetable Stir-Fry with Tofu and Brown Rice
A quick and low-calorie veggie stir-fry with tofu served over brown rice, perfect for a light and satisfying meal.
10 min
Prep
15 min
Cook
4
Serves
350
Calories
Macros · per serving
15g protein
42g carbs
12g fat
Ingredients
For 4 servings
- 1 cup brown rice
- 14 oz extra-firm tofu
- 2 cups broccoli florets
- 1 carrot
- 1 bell pepper
- 3 tablespoons soy sauce
- 1 tablespoon olive oil
- 2 cloves garlic
- 1 tablespoon cornstarch
- 1 cup water
- 2 green onion
Instructions
- 1
Cook the brown rice according to package instructions, and set aside.
- 2
Press the tofu to remove excess moisture, then cut into cubes.
- 3
Heat olive oil in a large pan over medium-high heat.
- 4
Add cubed tofu and cook until golden brown on all sides, about 5 minutes. Remove and set aside.
- 5
In the same pan, add minced garlic, sliced carrot, chopped bell pepper, and broccoli florets. Stir-fry for 5 minutes until vegetables are tender-crisp.
- 6
In a small bowl, whisk together soy sauce, water, and cornstarch until smooth.
- 7
Return tofu to the pan with the vegetables, and pour the soy sauce mixture over them. Stir well to coat everything evenly. Cook for another 2 minutes until sauce thickens.
- 8
Serve the stir-fry over the cooked brown rice and garnish with sliced green onions.
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