Stir-Fried Tofu with Mixed Vegetables and Brown Rice

By AislePrompt Editorial · Published 2026-04-24 · Updated 2026-04-24

A colorful stir-fry combining crispy tofu with a medley of fresh vegetables and nutty brown rice, delivering a balanced vegan meal rich in protein and fiber. This Asian-inspired recipe (vegan, gluten free option), ready in about 65 minutes, turns firm tofu, brown rice, water into a satisfying snack for between meals, packed lunches, or game-day spreads — minimal active time and easy to scale up for a crowd. Each serving lands at about 420 calories and feeds 4, so it fits into lunchboxes, road trips, or an afternoon-energy gap without derailing the day. 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 1/4 cups water
• 1 large, julienned carrot
• 1 medium, sliced red bell pepper
• 1 cup, trimmed snap peas
• 2 minced garlic cloves
• 1 tbsp grated fresh ginger
• 3 tbsp low sodium soy sauce
• 1 tbsp sesame oil
• 2 tbsp olive oil
• 2 sliced green onions
• 1 tbsp sesame seeds

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Instructions

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