Brown Rice & Tofu Sesame Stir-Fry
This Brown Rice & Tofu Sesame Stir-Fry Single Bowl Meal is a wholesome and nutritious dish featuring protein-packed tofu, nutty brown rice, fresh colorful vegetables, and a savory sesame soy-based sauce. Infused with Asian-inspired flavors, it is perfect for a healthy lunch or dinner. The sesame seeds and oil provide a rich nutty aroma, while the vegetables add crunch and vibrancy.
Nutrition Facts
Per serving
Energy
222 kcal
Protein
10 g
Carbs
35 g
Fat
6 g
Fiber
6 g
Ingredients
Rice, raw, brown
0.25 cup (50g)
Silken Tofu (Voila)
0.5 cup, cubed (100g)
Carrot
0.25 cup, chopped (50g)
Green Peas
0.5 small cup (50g)
Clove Garlic, Minced
1 tsp (5g)
Black Pepper
1 tsp (2g)
Sesame Oil
0.5 tbsp (7.5g)
Green Bell pepper
0.25 cup, chopped (50g)
Common salt
0.5 tsp (2.5g)
Grated Ginger
1 tbsp (10g)
Soy sauce
1 tsp (5g)
Broccoli
1 small cup floret (100g)
Rice Vinegar
1 tbsp (15g)
Rice Flour
1 tsp (5g)
Instructions
Preparation
Brown Rice: Cook brown rice with water until tender. Let it cool.
Cooking Steps
Prepare the Sauce:
- In a small bowl, whisk together soy sauce, rice vinegar, rice flour slurry. Set aside.
Cook the Tofu:
- Heat sesame oil in a large skillet or wok over medium-high heat.
- Add the cubed tofu and cook for 3-4 minutes on each side until golden and crispy. Remove and set aside.
Stir-Fry the Vegetables:
- In the same skillet, heat the remaining sesame oil.
- Add garlic, ginger, salt, and black pepper; sauté for 30 seconds until fragrant.
- Toss in broccoli florets, carrot, green bell pepper, and green peas. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
- Add the cooked tofu back into the skillet.
- Pour the prepared sauce over the tofu and vegetables. Stir well and cook for 2-3 minutes until the sauce thickens and coats everything evenly.
Assemble the Bowl:
- Divide cooked brown rice into two serving bowls.
- Top each bowl with the tofu-vegetable stir-fry.
- Serve hot.