Stir-Fried Tofu and Mixed Vegetables with Brown Rice

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A vibrant and hearty vegan stir-fry loaded with crispy tofu and colorful vegetables served over nutty brown rice for a wholesome, balanced meal. This Asian-inspired healthy bowl recipe (vegan, gluten free), ready in about 65 minutes, pairs firm tofu, brown rice, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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

• 14 oz (400g), pressed and cubed firm tofu
• 1 cup brown rice
• 2 1/2 cups water
• 1 1/2 cups broccoli florets
• 1 medium, julienned carrot
• 1 medium, sliced red bell pepper
• 1 cup snap peas
• 2 stalks, sliced green onions
• 2 cloves, minced garlic
• 1 tsp, grated fresh ginger
• 3 tbsp low sodium soy sauce
• 1 tbsp sesame oil
• 2 tbsp olive oil
• 1 tbsp sesame seeds
• 1/4 tsp black pepper

Instructions

1. Step 1: Rinse 1 cup brown rice under cold water. In a medium pot, combine rice with 2 1/2 cups water. Bring to a boil, reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender. Remove from heat and let stand covered for 5 minutes.
2. Step 2: Heat 2 tbsp olive oil in a large skillet or wok over medium-high heat. Add 14 oz cubed pressed firm tofu and cook for 6-7 minutes, turning occasionally until all sides are golden and crispy. Remove tofu and set aside.
3. Step 3: In the same skillet, add 2 minced garlic cloves and 1 tsp grated fresh ginger, sautéing for 30 seconds until fragrant.
4. Step 4: Add 1 1/2 cups broccoli florets, 1 medium julienned carrot, 1 medium sliced red bell pepper, and 1 cup snap peas. Stir-fry for 5-6 minutes until vegetables are tender-crisp.
5. Step 5: Return tofu to the skillet. Add 3 tbsp low sodium soy sauce, 1 tbsp sesame oil, 1/4 tsp black pepper, and 2 sliced green onions. Toss everything together and cook for 2 more minutes until heated through.
6. Step 6: Serve tofu and vegetable stir-fry over brown rice, garnished with 1 tbsp toasted sesame seeds.