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Black Pepper Tofu Stir-Fry with Brown Rice

A simple yet flavorful tofu stir-fry seasoned with aromatic black pepper and served with nutritious brown rice. This vegan dish is quick to prepare and makes a healthy and satisfying meal.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
4
Ingredients
  • 1 block (14-16 oz), pressed Extra-firm tofu
  • 1 cup Brown rice
  • 1/2 Onion
  • 3 cloves Garlic
  • 1 tablespoon Ginger
  • 2 tablespoons Soy sauce
  • 2 teaspoons Black pepper
  • 1 tablespoon Sesame oil
  • 1/4 cup Vegetable broth
  • 1 tablespoon Cornstarch
  • 2 Green onions

Cook the Brown Rice

Rinse the brown rice and cook it according to package directions. Usually, this involves simmering 1 cup of rice with 2 cups of water or vegetable broth for about 45 minutes, or until the liquid is absorbed and the rice is tender.

Prepare the Tofu

Press the tofu to remove excess water. Wrap the tofu in paper towels and place a heavy object on top for at least 30 minutes. Once pressed, cut the tofu into cubes. Toss the tofu with 1 tablespoon of cornstarch.

Prepare the Sauce

In a small bowl, whisk together the soy sauce, black pepper, and vegetable broth.

Stir-Fry the Aromatics

Heat sesame oil in a large skillet or wok over medium heat. Add the sliced onion and cook until softened, about 5 minutes. Add the minced garlic and grated ginger and cook for another minute until fragrant.

Stir-Fry the Tofu

Add the tofu to the skillet and cook until golden brown on all sides, about 8-10 minutes. Stir frequently to prevent sticking.

Combine and Simmer

Pour the sauce over the tofu and vegetables. Bring to a simmer and cook for 2-3 minutes, or until the sauce has thickened slightly. Stir frequently.

Serve

Serve the black pepper tofu stir-fry over cooked brown rice. Garnish with chopped green onions.

Nutrition Facts Estimated per 100g of product

Calories: 130kcal; Carbohydrates: 12g; Protein: 7g; Fat: 6g; Saturated Fat: 1g; Sodium: 250mg; Fiber: 2g; Sugar: 2g

Other Considerations for Nutrition

  • Fiber: Brown rice provides a good source of dietary fiber, which aids digestion and promotes satiety.
  • Protein: Tofu offers a significant amount of plant-based protein, essential for muscle repair and overall health.
  • Sodium: Soy sauce is a key contributor to sodium. Use low-sodium varieties or adjust the quantity to reduce sodium intake.
  • Black Pepper: Black pepper has antioxidant and anti-inflammatory properties.

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FAQ

  • Can I add vegetables to this stir-fry?

    Yes, feel free to add other vegetables such as broccoli, bell peppers, or mushrooms to the stir-fry.
  • How can I make this spicier?

    Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the sauce for extra heat.
  • Can I use pre-cooked rice?

    Yes, using pre-cooked rice will significantly reduce the cooking time. Simply heat the rice before serving.