Vegetable Stir-Fry with Tofu and Brown Rice

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

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 bowls (dairy free) ready in about 65 minutes pairs brown rice, water, broccoli florets 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.

★ 4.4 (11 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. 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.

Frequently asked questions

How long does Vegetable Stir-Fry with Tofu 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 Vegetable Stir-Fry with Tofu 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 brown rice from drying out.

Can I substitute ingredients in Vegetable Stir-Fry with Tofu 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 Vegetable Stir-Fry with Tofu 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 Vegetable Stir-Fry with Tofu and Brown Rice dairy free?

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

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