Vegetable and Tofu Stir-Fry with Rice

This Vegetable and Tofu Stir-Fry with Rice is a vibrant and healthy dish that combines crispy vegetables and protein-rich tofu, all tossed in a savory sauce. Perfect for a quick weeknight dinner, it’s both filling and nutritious, making it a delightful meal for any occasion.

Ingredients

• Firm tofu - 200 grams
• Brown rice - 1 cup (200 grams)
• Bell pepper (any color) - 1 medium, sliced
• Broccoli florets - 1 cup (150 grams)
• Carrot - 1 medium, julienned
• Snap peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Green onion - 2 stalks, chopped
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Cook the brown rice according to package instructions. This usually takes about 25 minutes.
2. While the rice is cooking, press the tofu to remove excess moisture, then cut it into cubes.
3. In a large skillet or wok, heat olive oil over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove the tofu and set aside.
4. In the same skillet, add sesame oil, minced garlic, and grated ginger. Sauté for about 30 seconds until fragrant.
5. Add the bell pepper, broccoli, carrot, and snap peas to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender but still crisp.
6. Return the cooked tofu to the skillet and pour in the soy sauce. Stir everything together and cook for an additional 2 minutes to heat through.
7. Season with salt and pepper to taste. Remove from heat.
8. Serve the stir-fry over the cooked brown rice, garnishing with chopped green onion and sesame seeds.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 6 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in fiber from vegetables and brown rice, promoting digestive health.

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