Brown Rice Stir-Fry With Flavored Tofu and Vegetables

May 18, 2023May 18, 20230 1
Healthy and flavorful Brown Rice Stir-Fry with Flavored Tofu and Vegetables recipe
in Rice

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil
3 garlic cloves , minced
1 piece fresh ginger , peeled and finely chopped
1 medium red bell pepper , cut into 1-inch chunks
1 medium yellow bell pepper , cut into 1-inch chunks
3 cups cooked brown rice
3 tablespoons reduced sodium soy sauce
1 teaspoon toasted sesame oil
coarse salt , to taste
fresh ground black pepper , to taste
1 pinch red pepper flakes ( optional )
3 scallions , halved lengthwise and thinly sliced
8 ounces flavored baked tofu ( cut into 1-inch cubes )
toasted sesame seeds ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
278
Sugar
2g
Fat
12g
Brown Rice Stir-Fry with Flavored Tofu and Vegetables is a healthy and flavorful dish that can be enjoyed as a quick and easy meal any time of day. The recipe combines brown rice, an assortment of vegetables, and flavored tofu in a nutritious stir-fry that is both filling and flavorful. This meal is particularly beneficial to vegetarians and vegans, as it provides a good source of plant-based protein, which is essential for muscle building and overall health. By combining healthy ingredients, spice, and flavor, the recipe aims to provide a balanced and nutritious meal for those seeking to eat healthily and stay satiated throughout the day.

Instructions

1.In a wok or large frying pan, heat olive oil over medium heat.
2.Add garlic and ginger, stirring occasionally for a minute.
3.Add red and yellow bell pepper, stirring occasionally for a couple of minutes.
4.Add cooked brown rice, soy sauce, sesame oil, salt, black pepper, and red pepper flakes if using. Stir all ingredients to blend.
5.Add scallions and flavored tofu, and stir the mixture gently for a minute or two.
6.Serve the stir-fry hot, garnished with sesame seeds.

PROS

This stir-fry recipe is packed with nutrients due to the inclusion of brown rice and an assortment of vegetables.

The added tofu provides a good source of plant-based protein, which is especially beneficial for vegetarians and vegans.

Filling and flavorful, this recipe is perfect for a quick and healthy meal.

CONS

The preparation of the ingredients can be time-consuming, especially if one is not accustomed to cooking brown rice.

The recipe may require a variety of specialized ingredients if one does not have them readily available in their pantry.

HEALTH & BENEFITS

Brown rice is rich in fiber and essential nutrients, including vitamins B and E, magnesium, and iron that boost the immune system, reduce inflammation, improve heart health, and aid in digestion.
Tofu is rich in protein and contains several nutrients, including iron, calcium, and magnesium that support healthy bones, muscles, and overall well-being.

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