Veggie Tofu Stir Fry with Sesame Seeds Over Brown Rice

Nutriscore Rating: 80/100

Elevate your weeknight dinners with this vibrant Veggie Tofu Stir Fry with Sesame Seeds Over Brown Rice—a wholesome, plant-based meal that’s bursting with flavor and color. Featuring crispy, golden tofu, an array of fresh vegetables like broccoli, carrots, red bell peppers, and sugar snap peas, and a savory homemade stir fry sauce infused with sesame oil, garlic, and ginger, this dish perfectly balances nutrition and taste. Served over fluffy, nutty brown rice and garnished with toasted sesame seeds and green onions, this stir fry is a satisfying, protein-packed option that’s ready in under 45 minutes. Perfect for vegans, vegetarians, and anyone craving a quick, healthy dinner, this recipe will become a go-to for busy nights and make-ahead meals. Keywords: veggie tofu stir fry, sesame seeds, brown rice, healthy plant-based dinner, quick vegan recipe.

Recipe Information

• Prep Time: 20 min
• Cook Time: 25 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 14 oz extra-firm tofu
• 1 cup brown rice
• 2 cups broccoli florets
• 1 cup carrots, thinly sliced
• 1 medium red bell pepper, sliced
• 1 cup sugar snap peas
• 3 tbsp soy sauce
• 1.5 tbsp sesame oil
• 1 tsp ginger, minced
• 2 cloves garlic, minced
• 1 tbsp cornstarch
• 0.25 cup water
• 2 tbsp vegetable oil
• 1 tbsp sesame seeds
• 2 tbsp green onions, sliced
• 0.25 tsp salt

📝 Instructions

7 steps

1. Press the tofu for at least 15 minutes to remove excess moisture, then cut it into 1-inch cubes.

2. Cook the brown rice according to package instructions. This typically takes about 20-25 minutes. Set aside.

3. In a small bowl, whisk together the soy sauce, sesame oil, ginger, minced garlic, cornstarch, and water to create the stir fry sauce. Set aside.

4. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 5-6 minutes, turning occasionally, until golden and crispy on all sides. Remove tofu from the pan and set aside.

5. In the same skillet, heat another tablespoon of vegetable oil over medium-high heat. Add the broccoli florets, carrots, red bell pepper slices, and sugar snap peas. Sprinkle with a pinch of salt, and stir fry for 5-7 minutes, until the vegetables are tender yet crisp.

6. Return the tofu to the skillet and pour the stir fry sauce over the vegetables and tofu. Stir well to coat everything in the sauce. Cook for an additional 2-3 minutes until the sauce has thickened.

7. Serve the stir fry over bowls of warm brown rice. Garnish each serving with sesame seeds and sliced green onions. Serve immediately.

Nutrition Facts

1 serving (340.0g)

Calories		393
% Daily Value*
Total Fat		21.4 g	27%
	Saturated Fat	3.1 g	15%
	Polyunsaturated Fat	6.8 g
Cholesterol		0 mg	0%
Sodium		634 mg	28%
Total Carbohydrate		30.3 g	11%
	Dietary Fiber	8.2 g	29%
	Total Sugars	5.4 g
Protein		21.8 g	44%
Vitamin D		0.0 mcg	0%
Calcium		406 mg	31%
Iron		4.4 mg	25%
Potassium		390 mg	8%

*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.

Source of Calories

Fat: 776 cal (48.3%%)

Protein: 348 cal (21.7%%)

Carbs: 482 cal (30.0%%)