Light Tofu and Broccoli Stir-Fry with Brown Rice
A quick, plant-based dish featuring tender tofu, crisp broccoli, and a savory soy-ginger sauce served over fluffy brown rice. This asian-inspired vegetarian (vegetarian, low-carb) ready in about 25 minutes pairs block pressed and cubed firm tofu, florets broccoli, cooked brown rice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 block pressed and cubed firm tofu
- 2 cups florets broccoli
- 1 cup cooked brown rice
- 3 tbsp soy sauce
- 1 tbsp grated ginger
- 2 cloves minced garlic
- 1 tbsp vegetable oil
- 1 tbsp toasted sesame seeds
Instructions
- Step 1: In a large skillet, heat vegetable oil over medium-high heat. Add tofu cubes and cook for 5-7 minutes until golden and crispy, stirring occasionally.
- Step 2: Add broccoli, garlic, and ginger to the skillet. Stir-fry for 4-5 minutes until broccoli is tender-crisp.
- Step 3: Pour in soy sauce and stir to coat. Cook for 2-3 minutes until the sauce thickens slightly.
- Step 4: Serve over brown rice and sprinkle with sesame seeds.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Light Tofu and Broccoli Stir-Fry with Brown Rice take to make?
Total time is about 25 minutes (15 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Light Tofu and Broccoli Stir-Fry with Brown Rice?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep florets broccoli from drying out.
Can I substitute ingredients in Light Tofu and Broccoli Stir-Fry with Brown Rice?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Light Tofu and Broccoli Stir-Fry with Brown Rice for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Light Tofu and Broccoli Stir-Fry with Brown Rice vegetarian?
Yes — this recipe is tagged vegetarian, low-carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Really good but took about 10 minutes longer than stated.
- ★★☆☆☆
Followed exactly and it was underwhelming. Maybe my expectations were too high.
