Tofu And Brown Rice
A delicious vegetarian stir-fry with crispy tofu, colorful vegetables, and savory sauces, perfect for a quick, wholesome meal suitable for family dinners or entertaining guests.
Ingredients
Instructions
- Start cooking the brown rice according to package instructions.
- Rinse the tofu cakes and cut into 1 x 1 1/2-inch cubes.
- Place the tofu cubes on a terry towel, cover with another towel, top with a cookie sheet, and weight with a heavy object.
- Let sit for 20 minutes while you prepare the vegetables.
- Sauté or stir-fry the tofu in peanut oil until golden and crispy, then set aside.
- In the same pan, cook the sliced onions, carrots, broccoli, water chestnuts, and pea pods until tender-crisp.
- Add the cooked tofu back to the vegetables.
- Pour stir-fry sauce and soy sauce over the mixture, stirring well to combine.
- Sprinkle chopped green onions and toasted sesame seeds on top before serving.
- Serve hot over the cooked brown rice.
Tips & Substitutions
For a crispier tofu, consider pressing it longer to remove excess moisture. If you don't have peanut oil, vegetable or canola oil works well too. For a twist, add sliced bell peppers or mushrooms to the vegetable mix. You can also use quinoa or cauliflower rice as a substitute for brown rice for a different texture. This dish is great for meal prep, as the flavors meld beautifully after a day in the fridge.
Serving Suggestions
Serve the tofu and vegetable mixture hot over a bed of cooked brown rice for a satisfying meal. This dish pairs beautifully with Grandma'S Brown Rice for a comforting side. For added crunch, consider serving with toasted sesame seeds or a side of garlic stir-fried greens. You can also offer soy sauce and chili sauce on the side for extra flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave on medium power until warmed through, or sauté in a pan over medium heat with a splash of water to maintain moisture. Avoid reheating more than once to preserve texture and flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Tofu And Brown Rice contains roughly 718 calories, with 28g protein, 24g carbohydrates, and 62g fat. It is an excellent source of protein (56% of the Daily Value), iron (42% of the Daily Value), and dietary fiber (38% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 2072mg per serving (90% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this dish gluten-free?
Yes! To make this dish gluten-free, use tamari instead of regular soy sauce. Ensure that your stir-fry sauce is also gluten-free, as some brands contain wheat. This way, you can enjoy this delicious vegan recipe without any gluten concerns.
What can I substitute for tofu?
If you're not a fan of tofu or looking for alternatives, you can use tempeh, seitan, or even chickpeas for added protein. Each of these options will provide a different texture and flavor profile, making the dish versatile for various dietary preferences.
How can I enhance the flavor of the dish?
To enhance the flavor, consider marinating the tofu in soy sauce and ginger sauce for about 30 minutes before cooking. Adding garlic to the vegetable stir-fry or a splash of Chinese plum sauce can also elevate the overall taste of the dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).