Tofu and Broccoli Stir-Fry with Brown Rice

By AislePrompt Editorial · Published 2026-04-23 · Updated 2026-04-23

A quick, plant-based stir-fry featuring crispy tofu, tender broccoli, and a tangy sauce served over fluffy brown rice. This Thai-inspired healthy bowl recipe (vegan, low sodium option), ready in about 25 minutes, pairs tofu, broccoli, bell peppers 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. 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 (14 oz) pressed tofu
• 2 cups florets broccoli
• 1 red sliced bell peppers
• 1 cup cooked brown rice
• 3 tbsp soy sauce
• 1 tbsp grated ginger
• 2 cloves minced garlic
• 1 tbsp sesame oil
• 1 tbsp honey
• 1 tbsp rice vinegar

Woks that get real sear at home → Best Woks for 2026: Carbon Steel, Nonstick & Flat-Bottom Picks + Buying Guide

Instructions

1. Step 1: Heat 1 tbsp sesame oil in a large skillet over medium-high heat. Add tofu cubes and cook for 4-5 minutes until golden and crispy, then remove and set aside.
2. Step 2: In the same skillet, add broccoli, bell peppers, 1 tbsp soy sauce, 1 tbsp ginger, and 1 clove garlic. Stir-fry for 5 minutes until vegetables are tender-crisp.
3. Step 3: Return tofu to the skillet. In a small bowl, whisk remaining 2 tbsp soy sauce, 1 tbsp honey, 1 tbsp rice vinegar, 1 tbsp peanut butter, 1 clove garlic, and chili flakes. Pour over the stir-fry and cook for 2-3 minutes until sauce thickens. Serve over brown rice.