Tofu and Veggie Stir-Fry with Brown Rice
This tofu and veggie stir-fry with brown rice is a quick and easy weeknight dinner that comes together in about 40 minutes. The extra-firm tofu gets perfectly golden and crispy, while the vegetables stay crisp-tender thanks to a staged cooking method that prevents sogginess.
Equipment
- Carbon steel wok or large deep nonstick skillet - for high-heat searing
- Tofu press or heavy pan - for pressing tofu (optional)
- Medium saucepan with lid - for cooking rice
- Mixing bowl - for whisking sauce
- Wide heatproof spatula or wooden spoon
Ingredients
- 14 oz extra-firm tofu - 400g, pressed and cut into 1-inch cubes
- 1 cup short-grain brown rice - 185g, uncooked
- 2 cups broccoli florets - 180g
- 1 large red bell pepper - sliced into thin strips
- 2 medium carrots - julienned or thinly sliced on a diagonal
- 1 cup snap peas - 100g, trimmed
- 3 tablespoons avocado oil - 45ml, divided
- 3 cloves garlic - minced
- 1 tablespoon fresh ginger - 6g, grated
- 3 green onions - sliced, plus extra for garnish
- 1 tablespoon sesame seeds - 9g, for garnish
- 0.25 teaspoon red pepper flakes - optional
For the Sauce
- 0.25 cup low-sodium soy sauce - 60ml
- 2 tablespoons rice vinegar - 30ml
- 2 teaspoons toasted sesame oil - 10ml
- 1 tablespoon maple syrup - 15ml
- 1 tablespoon cornstarch - 8g
- 0.33 cup vegetable broth - 80ml, or water
Instructions
- Press and cube the tofu: Wrap the tofu in a clean kitchen towel or paper towels and place a heavy pan on top for at least 15 minutes. Cut into 1-inch cubes and set aside.
- Cook the brown rice: Rinse the rice and combine with 2 cups (475ml) water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 35-40 minutes. Let rest for 5 minutes before fluffing.
- Make the stir-fry sauce: In a bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup, cornstarch, and vegetable broth until smooth. Set aside near the stove.
- Sear the tofu: Heat 2 tablespoons of avocado oil in a wok or skillet over medium-high heat. Add tofu in a single layer and cook for 6-8 minutes, turning occasionally, until golden and crisp. Transfer to a plate.
- Stir-fry the vegetables: Add remaining oil to the pan. Cook garlic and ginger for 30 seconds until fragrant. Add carrots and broccoli, cook 2-3 minutes. Add bell pepper and snap peas, cook 2-3 more minutes until crisp-tender.
- Combine and simmer: Return tofu to the pan, pour in the sauce, and stir to coat. Cook 1-2 minutes until the sauce thickens and clings to the ingredients.
- Serve: Divide rice among bowls and top with the stir-fry. Garnish with green onions, sesame seeds, and red pepper flakes if using. Serve immediately.
Notes
- Press the tofu for at least 15 minutes for the best texture; a dedicated tofu press makes this step easier and more consistent.
- Don't crowd the pan when searing tofu—if your skillet is small, sear in two batches to ensure proper browning.
- Keep the heat at medium-high or higher when stir-frying vegetables to prevent them from steaming and turning mushy.
- Cut all vegetables into similar-sized pieces so they cook at roughly the same rate.
- Start cooking the rice first since it takes the longest; have the sauce whisked and ready before you begin cooking the stir-fry.
- For extra-crispy tofu, toss the cubes in 1 tablespoon of cornstarch before searing.
- Let the tofu sit undisturbed for 1-2 minutes after hitting the hot oil to develop a solid crust before moving it.
- This recipe is naturally vegan and dairy-free as written. For gluten-free, use tamari or coconut aminos and check that your broth is gluten-free.
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet with a splash of water or broth.
- This recipe is not ideal for freezing as the vegetables will become soft and watery upon thawing.
Nutrition
Serving: 1BowlCalories: 385kcalCarbohydrates: 48gProtein: 17gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 560mgPotassium: 420mgFiber: 7gSugar: 8gVitamin A: 85IUVitamin C: 130mgCalcium: 15mgIron: 12mg
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