Healthy & Special Diets > High-Fiber Recipes > High-Fiber Dinners > Brown Rice Stir-Fries with Plenty of Vegetables

Tofu and Broccoli Brown Rice Stir-Fry

A delicious and satisfying high-fiber dinner featuring brown rice, protein-rich tofu, and nutrient-packed broccoli. This stir-fry is quick to prepare and easily customizable with your favorite vegetables.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 2 cups Cooked Brown Rice
  • 14 oz Firm Tofu
  • 2 cups Broccoli Florets
  • 1 medium, sliced Carrot
  • 1 medium, sliced Red Bell Pepper
  • 3 tablespoons Soy Sauce (low sodium)
  • 1 tablespoon Sesame Oil
  • 1 teaspoon, grated Ginger
  • 2 cloves, minced Garlic
  • 1 tablespoon Cornstarch
  • 2 tablespoons Water
  • 1 tablespoon, for garnish (optional) Sesame Seeds

Prepare the Tofu

Press the tofu to remove excess water. Wrap the tofu in paper towels and place a heavy object on top for about 15-20 minutes. This will help it crisp up better when stir-fried. After pressing, cut the tofu into small cubes.

Make the Sauce

In a small bowl, whisk together the soy sauce, cornstarch, and water. Set aside.

Stir-Fry the Tofu

Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and stir-fry until golden brown and slightly crispy, about 5-7 minutes. Remove the tofu from the skillet and set aside.

Cook the Vegetables

Add the broccoli florets, carrot slices, and red bell pepper slices to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp. Add the grated ginger and minced garlic and stir-fry for another minute until fragrant.

Combine and Simmer

Pour the sauce over the vegetables and bring to a simmer, stirring constantly, until the sauce thickens slightly. Add the cooked tofu back to the skillet and stir to coat. Add the cooked brown rice and toss everything together until well combined and heated through.

Serve

Serve the stir-fry immediately, garnished with sesame seeds (if desired).

Nutrition Facts Estimated per 100g of product

(Values are approximate and can vary based on specific ingredients used.) Calories: 120 Fiber: 3g Protein: 7g Fat: 5g

Other Important Considerations for Nutrition

This recipe is a good source of plant-based protein and fiber. Using low-sodium soy sauce helps to reduce sodium intake. You can add other vegetables such as snow peas, mushrooms, or bok choy to increase the nutritional value and fiber content. Adjust the amount of soy sauce according to your taste.

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FAQ

  • Can I use a different type of rice?

    Yes, you can use white rice or quinoa, but brown rice is recommended for its higher fiber content.
  • Can I use a different protein source?

    Yes, you can substitute the tofu with chicken, shrimp, or edamame.
  • How can I make this recipe spicier?

    Add a pinch of red pepper flakes or a drizzle of sriracha to the sauce.