Stir-Fried Tofu with Broccoli and Brown Rice

By AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A quick and balanced stir-fry featuring crisp broccoli and protein-packed tofu served over nutty brown rice for a wholesome vegetarian meal. This Asian-inspired healthy bowl recipe (vegetarian, high protein), ready in about 65 minutes, pairs firm tofu, broccoli florets, brown rice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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 block, pressed and cut into 1-inch cubes firm tofu
• 3 cups broccoli florets
• 1 cup, uncooked brown rice
• 2 1/2 cups water
• 1 tbsp sesame oil
• 2 tbsp olive oil
• 3, minced garlic cloves
• 1 tbsp, grated fresh ginger
• 3 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey
• 1/4 tsp (optional) red pepper flakes
• 2, thinly sliced green onions

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Instructions

1. Step 1: Rinse 1 cup brown rice under cold water, then combine with 2 1/2 cups water in a medium pot. Bring to boil, reduce heat to low, cover and simmer for 40-45 minutes until water is absorbed and rice is tender; fluff with fork.
2. Step 2: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Add 14 oz firm tofu cubes and cook for 8-10 minutes, turning occasionally until all sides are golden and crispy. Remove tofu and set aside.
3. Step 3: In the same skillet, add 1 tbsp sesame oil. Add 3 minced garlic cloves and 1 tbsp grated fresh ginger; sauté for 30 seconds until fragrant.
4. Step 4: Add 3 cups broccoli florets and stir-fry for 5 minutes until bright green and tender-crisp.
5. Step 5: Return tofu to skillet, then stir in 3 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp honey, and 1/4 tsp red pepper flakes if using. Toss gently and cook for 2 more minutes until sauce thickens slightly and coats tofu and broccoli.
6. Step 6: Serve tofu and broccoli stir-fry over the cooked brown rice, garnished with 2 thinly sliced green onions.