Tofu Stir-Fry with Mushrooms and Brown Rice

This warm, plant-based bowl brings together protein-rich tofu, earthy mushrooms, and wholesome brown rice to create a grounding and nourishing meal. Rich in B vitamins, fiber, and amino acids, this dish supports mental clarity, emotional balance, and gut-brain health—perfect for lunch or dinner on days when you need stability and calm.

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🕒 Total Time: 30 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~480 kcal

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🛒 Ingredients

For the Stir-Fry:

• 200g (7 oz) firm tofu, drained and cubed
• 1 tablespoon soy sauce (low-sodium preferred)
• 1 teaspoon sesame oil (or olive oil)
• 1 teaspoon cornstarch (optional – for crispier tofu)
• 1 tablespoon olive oil or avocado oil
• 1 garlic clove, minced
• 1 teaspoon fresh ginger, grated (or 1/4 tsp ground ginger)
• 1 cup mushrooms, sliced (shiitake, cremini, or button)
• 1/2 bell pepper, thinly sliced
• 1 small zucchini or carrot, julienned (optional)
• 1 tablespoon low-sodium soy sauce or tamari (for stir-frying)
• 1 teaspoon rice vinegar or lemon juice
• Salt and pepper, to taste
• Sesame seeds and green onions for garnish

For the Brown Rice:

• 1 cup cooked brown rice (about 1/3 cup uncooked)
• Pinch of salt
• Optional: drizzle of sesame oil for aroma

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🍳 Instructions

Prepare the Tofu:

1. Pat tofu dry with paper towels and cut into cubes.
2. Toss with 1 tablespoon soy sauce and 1 teaspoon cornstarch (optional). Let sit for 5 minutes.
3. In a skillet, heat 1 tablespoon oil over medium-high heat. Sear tofu until golden on all sides (about 6–8 minutes). Remove and set aside.

Cook the Vegetables:

1. In the same pan, add garlic and ginger, sauté for 30 seconds until fragrant.
2. Add mushrooms, bell peppers, and other vegetables. Stir-fry for 3–5 minutes until tender but not soggy.
3. Return tofu to the pan. Add soy sauce and rice vinegar. Stir well to combine. Adjust seasoning to taste.

Prepare the Rice:

1. If not cooked, prepare brown rice according to package instructions.
2. Fluff with fork, season lightly with salt and a dash of sesame oil if desired.

Assemble the Dish:

1. Divide cooked brown rice into two bowls.
2. Top with tofu and vegetable stir-fry.
3. Garnish with sesame seeds and chopped green onions.

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💡 Tips for Mood & Nutrition

• Plant-Based Protein: Tofu is rich in amino acids and a good source of tryptophan, which supports serotonin production.
• Mushrooms provide B vitamins like B6, B12 (in some fortified varieties), and folate—vital for brain health and stress regulation.
• Brown rice offers complex carbs for stable blood sugar and energy without crashes.
• Ginger and garlic add anti-inflammatory and immune-supporting benefits.
• Add turmeric or a splash of lemon juice for an extra mental lift and digestive aid.
• Use tamari or coconut aminos as a soy-free, low-sodium alternative for sensitive individuals.

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🎯 Note:
This dish is ideal for vegan or vegetarian individuals needing a nutrient-dense, emotionally supportive meal. It’s fiber-rich, anti-inflammatory, and gentle on digestion—perfect for restoring balance on heavy days or after a stressful event.