🌱 Why This Dish Rocks

Looking for a wholesome, high-protein vegetarian meal that’s both quick and full of flavor? This Tofu Stir-Fry with Brown Rice blends Asian-style flavors with plant-powered protein for a satisfying lunch or dinner.

Packed with tofu, colorful vegetables, and fiber-rich brown rice, this dish is perfect for muscle building, digestion, and daily energy.

🛒 Ingredients (2 Servings)

Ingredient	Quantity	Nutrition Note
Extra firm tofu	200–250g	~20g protein, high in calcium
Broccoli florets	1 cup	Fiber, antioxidants
Bell peppers (any color)	1 cup	Vitamin C, crunch
Carrot (julienned)	1 medium	Beta carotene
Brown rice (cooked)	1 cup	Whole grain fiber + satiety
Garlic (chopped)	2 cloves	Anti-inflammatory
Soy sauce or tamari	2 tbsp	Umami flavor, use low-sodium version
Olive oil or sesame oil	1 tbsp	Healthy fats + authentic flavor
Lemon or lime juice	1 tbsp	Enhances digestion
Sesame seeds (optional)	1 tsp	Adds crunch and calcium
Salt & black pepper	To taste	Customize spice level

👨‍🍳 How to Make It

1. Press & Prep Tofu
Wrap tofu in a clean towel, place a weight on top, and let it press for 10–15 mins to remove moisture. Then cut into cubes.

2. Sauté the Veggies
Heat oil in a pan. Add garlic, then broccoli, bell peppers, and carrots. Stir-fry on high heat for 3–4 minutes until just tender but still crunchy.

3. Cook Tofu
In the same or separate pan, lightly sauté tofu cubes until golden on the edges. Add a splash of soy sauce for flavor.

4. Combine & Season
Toss tofu and veggies together in a pan. Add soy sauce, lemon juice, pepper, and sesame seeds. Stir well.

5. Serve
Place a scoop of warm brown rice in a bowl and top with tofu-vegetable mix. Garnish with herbs or chili flakes if desired.

🍽️ Nutrition Highlights (Per Serving)

Protein: 20–22g

Calories: ~400–450 kcal

High in: Fiber, plant protein, antioxidants, and healthy fats

✅ Gluten-free (use tamari instead of soy sauce)

💡 Variations

🥬 Swap veggies: Use zucchini, snow peas, baby corn, or mushrooms

🔥 Add spice: Chili flakes, sriracha, or ginger for a spicy version

🍜 Make it a noodle bowl: Use soba or rice noodles instead of rice

🍋 Add crunch: Top with roasted peanuts or cashews

📌 Final Thoughts

This Tofu & Veg Stir-Fry Bowl is a celebration of flavor and balance — it’s light, nutritious, and perfect for vegetarians, fitness seekers, or anyone wanting to eat clean without compromising taste.

✨ In 20 minutes, you have a protein-packed meal that’s as satisfying as it is nourishing.