Stir-Fried Tofu with Broccoli and Brown Rice

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

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 bowls (vegetarian, high protein) ready in about 65 minutes pairs broccoli florets, uncooked brown rice, water 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 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.

★ 4.5 (8 ratings) Prep: 15 min Cook: 50 min Serves 4 Asian cuisine 420 cal/serving
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Ingredients

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.

Frequently asked questions

How long does Stir-Fried Tofu with Broccoli and Brown Rice take to make?

Total time is about 65 minutes (15 min prep + 50 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 Stir-Fried Tofu with Broccoli and 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 broccoli florets from drying out.

Can I substitute ingredients in Stir-Fried Tofu with Broccoli and 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 Stir-Fried Tofu with Broccoli and 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 Stir-Fried Tofu with Broccoli and Brown Rice vegetarian?

Yes — this recipe is tagged vegetarian, high protein, gluten free option based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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