Vegetable Stir-Fry with Tofu and Brown Rice

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A colorful stir-fry combining crisp vegetables and firm tofu served over nutty brown rice, tossed in a savory garlic-ginger sauce. This Asian-inspired healthy bowl recipe (dairy free), ready in about 65 minutes, pairs extra firm tofu, 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. 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, drained and cut into 1-inch cubes extra firm tofu
• 1 cup brown rice
• 2 1/4 cups water
• 2 cups broccoli florets
• 1 medium, sliced into strips red bell pepper
• 1 large, julienned carrot
• 1 cup snap peas
• 2 tbsp sesame oil
• 3 cloves, minced garlic cloves
• 1 tbsp, minced fresh ginger
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 1 tbsp toasted sesame seeds
• 2 stalks, thinly sliced green onions

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Instructions

1. Step 1: Rinse 1 cup brown rice under cold water. In a medium saucepan, combine the rinsed rice and 2 1/4 cups water. Bring to a boil over high heat, then cover and reduce heat to low. Simmer for 45 minutes until rice is tender and water is absorbed. Remove from heat and let sit covered for 10 minutes.
2. Step 2: While the rice cooks, heat 1 tbsp sesame oil in a large nonstick skillet or wok over medium-high heat. Add 14 oz cubed extra firm tofu and cook for 8 minutes, turning occasionally until golden on all sides. Remove tofu from the skillet and set aside.
3. Step 3: In the same skillet, add 1 tbsp sesame oil, then sauté 3 minced garlic cloves and 1 tbsp minced fresh ginger for 30 seconds until fragrant.
4. Step 4: Add 2 cups broccoli florets, 1 sliced red bell pepper, 1 julienned large carrot, and 1 cup snap peas. Stir-fry for 5-6 minutes until vegetables are crisp-tender.
5. Step 5: Return the tofu to the skillet. Stir together 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, and 1 tsp maple syrup in a small bowl, then pour over the tofu and vegetables. Toss and cook for 2 more minutes until sauce coats everything and heats through.
6. Step 6: Serve the stir-fry over the cooked brown rice, garnished with 1 tbsp toasted sesame seeds and 2 thinly sliced green onions.