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Veggie Stir-Fry with Tofu and Brown Rice Recipe

A vibrant vegan stir-fry featuring crispy tofu, colorful vegetables, and nutty brown rice tossed in a tangy soy-ginger sauce — quick and satisfying.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 320
Ingredients Method Notes

Ingredients
  

For the Stir-Fry:
  • Extra-firm tofu – 400 g cubed
  • Olive oil – 2 tbsp
  • Broccoli florets – 1 cup
  • Red bell pepper sliced – 1 cup
  • Carrot thinly sliced – 1 medium
  • Snow peas – ½ cup
  • Garlic minced – 3 cloves
  • Ginger grated – 1 tsp
  • Green onion – 2 tbsp chopped
  • Cooked brown rice – 3 cups
For the Sauce:
  • Soy sauce – ¼ cup
  • Maple syrup – 1 tbsp
  • Rice vinegar – 1 tbsp
  • Cornstarch – 1 tsp mixed with 2 tsp water
  • Sesame oil – ½ tsp
  • Chili flakes – ¼ tsp optional

Method
 

  1. Press tofu for 10 minutes to remove excess moisture. You want it firm, not floppy.
  2. Heat olive oil in a wok over medium-high heat. Add tofu and cook until golden on all sides — crisp perfection!
  3. Remove tofu and set aside. In the same pan, add a touch more oil and toss in garlic and ginger.
  4. Add broccoli, bell pepper, carrot, and snow peas. Stir-fry for 5–6 minutes until vibrant and slightly tender.
  5. In a small bowl, whisk soy sauce, maple syrup, rice vinegar, sesame oil, and cornstarch slurry until smooth.
  6. Pour the sauce into the veggies and toss well to coat everything in that glossy magic.
  7. Add tofu back to the pan and stir until everything’s evenly glazed and heated through.
  8. Serve the stir-fry over warm brown rice and sprinkle green onions on top.
  9. Optional: add chili flakes if you’re feeling fiery or keep it mellow and zen.
  10. Serve hot, snap a photo, and act like you meal-prep every week.

Notes

Nutritional Values (Per Serving)

  • Calories: 320
  • Total Fat: 10 g
  • Saturated Fat: 2 g
  • Carbohydrates: 42 g
  • Fiber: 6 g
  • Protein: 14 g

Vitamins and Minerals (Per Serving)

  • Vitamin C: 22%
  • Iron: 14%
  • Calcium: 12%
  • Vitamin A: 18%
  • Magnesium: 9%

Additional Notes / Tips

  • Swap brown rice with quinoa for extra protein.
  • Add mushrooms or baby corn for variety.
  • Don’t overcook veggies — we want crunch, not mush.
  • Drizzle extra sesame oil before serving for that glossy finish.
  • Best paired with chopsticks, confidence, and zero guilt.