Delicious and Healthy Brown Rice with Tofu and Veggies
Wholesome, flavorful, and packed with nutrients, this Delicious and Healthy Brown Rice with Tofu and Veggies recipe is the ultimate plant-based comfort meal. Featuring hearty brown rice, crispy marinated tofu, and a vibrant medley of broccoli, carrots, and red bell peppers, this dish is a feast for both the eyes and the palate. Fragrant garlic and ginger add depth, while soy sauce and sesame oil provide a savory, umami-packed punch. Ready in under an hour, it’s perfect for busy weeknights yet impressive enough for guests. Garnished with fresh green onions and nutty toasted sesame seeds, this recipe is a wholesome, vegan-friendly option that’s as nutritious as it is satisfying. Perfect for healthy eating enthusiasts and stir-fry lovers alike!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 14 ounces firm tofu
- 3 tablespoons soy sauce
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch
- 2 cups broccoli florets
- 1 large carrot, thinly sliced
- 1 medium red bell pepper, sliced
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 2 tablespoons olive oil
- 2 green onions, sliced
- 1 tablespoon toasted sesame seeds
Instructions
Rinse the brown rice under cold water, then combine it with 2 cups of water in a pot. Bring to a boil, reduce the heat to low, cover and simmer for 25-30 minutes, or until the rice is tender and the water is absorbed. Remove from heat and fluff with a fork.
While the rice is cooking, drain the tofu and press it between two plates to remove excess water. Pat dry and cut into 1-inch cubes.
In a small bowl, whisk together soy sauce, sesame oil, and cornstarch to create the tofu marinade. Add the tofu cubes to the bowl and gently toss to coat. Let it marinate for 10 minutes.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the marinated tofu and cook for 3-4 minutes per side, until golden and crispy. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and ginger, and sauté for 30 seconds until fragrant.
Add the broccoli, carrots, and red bell pepper to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
Return the cooked tofu to the skillet and stir to combine with the veggies. Cook for an additional 2 minutes.
Serve the tofu and veggie stir-fry over the cooked brown rice. Garnish with sliced green onions and toasted sesame seeds. Enjoy!
Nutrition Facts
Calories |
1173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.7 g | 86% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 8.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1972 mg | 86% | |
| Total Carbohydrate | 98.9 g | 36% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 19.4 g | ||
| Protein | 62.5 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 904 mg | 70% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1604 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
