Veggie Tofu Stir-Fry With Sesame Seeds Over Brown Rice

May 18, 2023May 18, 20230 0
Veggie Tofu Stir-Fry With Sesame Seeds Over Brown Rice
in Vegetarian

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

2 lbs firm tofu , cut into 1-inch cubes
3 tablespoons reduced-sodium soy sauce
2 1/4 cups vegetable broth or 2 1/4 cups water
3/4 cup brown rice
1 tablespoon canola oil or 1 tablespoon olive oil
4 cloves garlic , peeled and minced
1 medium yellow onion , peeled and thinly sliced
1 lb broccoli , washed , trimmed , and cut into bite-size pieces
2 large red peppers , washed , cored , seeded , and thinly sliced
1/2 lb button mushroom , washed and thinly sliced
1 can water chestnuts , drained
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/4 cup sesame seeds

Nutrision Information

Servings Per Recipe
6
Calories
286
Sugar
5g
Fat
11g
This Veggie Tofu Stir-Fry With Sesame Seeds Over Brown Rice recipe is a healthy and delicious way to enjoy a vegetarian dinner at home. The combination of different vegetables and tofu gives the dish different textures and flavors while the sesame seeds give it an extra crunch. The recipe is simple and will only take a few minutes to whip up, making it perfect for a weeknight dinner. Serve it over a bed of steaming brown rice and watch it become a quick family favorite!

Instructions

1.Cook brown rice according to instructions on the package.
2.In a small bowl, mix together soy sauce and 1/4 cup of the vegetable broth/water.
3.In a large wok or frying pan, heat oil over medium-high heat.
4.Add garlic and onion, and stir-fry for about 1-2 minutes, until onion is slightly softened.
5.Add broccoli, red pepper, and mushroom, and stir-fry for another 3-4 minutes, until vegetables are tender but still slightly crisp.
6.Add tofu and water chestnuts to the pan, and stir-fry for an additional 1-2 minutes.
7.Pour in the remaining vegetable broth/water, soy sauce mixture, dried basil, oregano, and black pepper, and stir to combine.
8.Simmer for another 2-3 minutes, or until the sauce has thickened slightly and the tofu and vegetables are coated.
9.Sprinkle sesame seeds over the stir-fry and serve over the cooked brown rice.

PROS

This recipe is high in protein due to the tofu and Greek yogurt, and is filling and satisfying.

The variety of vegetables used in this recipe adds to its nutritional value.

CONS

This recipe does contain a fair amount of sodium due to the soy sauce, so it may not be suitable for those on a low-sodium diet.

HEALTH & BENEFITS

Tofu and vegetables are high in fiber, which can promote digestive health and keep you feeling full.
Brown rice is a good source of whole grains, which can help reduce the risk of heart disease and Type 2 diabetes.
Sesame seeds contain healthy fats and are high in minerals such as magnesium, which can help support bone health and lower blood pressure.

Print

Leave a Reply

Your email address will not be published.