🥢 Tofu Stir-Fry with Brown Rice & Sesame Oil
🎯 Difficulty: Easy
⏱️ Time: 30–35 minutes
🍽️ Servings: 2
🔥 Estimated Calories: ~400–450 kcal per serving
🧂 Ingredients
- Firm tofu: 200g, cubed (~180 kcal)
- Brown rice (uncooked): 1/2 cup (~170 kcal)
- Mixed vegetables (bell peppers, carrots, broccoli): 1.5 cups (~60 kcal)
- Garlic (minced): 2 cloves (~10 kcal)
- Soy sauce (low sodium): 2 tbsp (~20 kcal)
- Sesame oil: 1 tbsp (~120 kcal)
- Cornstarch (optional for crispy tofu): 1 tbsp (~30 kcal)
- Green onions or sesame seeds (optional garnish): to taste
👨🍳 Step-by-step Instructions
Step 1: Cook the Brown Rice
Rinse the rice and cook according to package instructions (usually 25–30 minutes). Set aside and keep warm.
Step 2: Prep and Crisp the Tofu
Pat tofu dry and cut into bite-sized cubes. Optional: toss in cornstarch for extra crisp.
Heat half the sesame oil in a pan over medium heat. Pan-fry tofu until golden brown on all sides (5–7 minutes). Remove and set aside.
Step 3: Stir-Fry the Veggies
In the same pan, add the remaining sesame oil. Sauté garlic for 30 seconds, then add the vegetables. Stir-fry for 4–5 minutes until tender-crisp.
Step 4: Combine Everything
Add tofu back to the pan. Pour in soy sauce and stir everything to coat evenly. Cook for another 1–2 minutes.
Step 5: Serve
Serve the tofu stir-fry hot over a bed of brown rice. Garnish with green onions or sesame seeds if desired.
💡 Tips
- Use frozen mixed veggies for convenience.
- Add chili flakes or sriracha for a spicy kick.
- Replace brown rice with quinoa or rice noodles for variety.
- Tofu can be air-fried or baked instead of pan-fried.
