Delicious, healthy stir-fried tofu with broccoli and brown rice is a blend of Savory soy-marinated tofu, fresh vibrant broccoli, and the nutty aromas of brown rice. It is packed with essential nutrients that make it ideal for a healthy balanced diet. Whether you are an experienced vegan or want to introduce more plant-based meals into your life, this recipe will certainly become one of your favorites.

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Recipe

Ingredients

For the Tofu Marinade:

14-oz solid tofu block (pressed and drained)

2 tablespoons soya sauce

1 tablespoon vinegar made from rice

1 tablespoon sesame oil

1 tablespoon maple syrup or honey

2 cloves garlic (chopped)

1 teaspoon grated ginger root

For the Stir-Fry:

2 tablespoons vegetable oil

1 head broccoli (cut into florets)

1 red bell pepper (sliced thinly)

3 green onions (sliced)

1 carrot (julienned)

2 tablespoons soy sauce

2 tablespoons hoisin sauce

Optional: 1 teaspoon cornstarch mixed with 2 tablespoons water, for thickening) sesame seeds for garnish;

For the Brown Rice:

2 ½ cups water or vegetable broth

1 cup brown rice

A pinch of salt

Instructions:

Prepare the Tofu

Cut the tofu that has been pressed into small pieces.

Take a bowl, in it mix soy sauce with vinegar made from rice and sesame oil, maple syrup, garlic minced as well as ginger grated.

Adding tofu cubes to marinade, toss to coat, and let it sit for at least fifteen minutes.

Cook the Brown Rice

Wash the brown rice using cold water.

In a saucepan, bring the vegetable broth or water and a pinch of salt to a boil.

Add brown rice, reduce heat to low, cover, and simmer for forty-five minutes or until they become tender, and liquid is absorbed.

Fluff up rice with a fork then keep it warm.

Vegetable Stir Fry

Heat vegetable oil in a large skillet or wok over medium-high heat quality.

Put marinated tofu and stir fry till golden brown. Remove them aside!

Within the same pan, if necessary, add a little more oil and stir-fry broccoli florets, red bell pepper slices, and carrot sticks until crisp-tender about five to seven minutes.

Add green onions; stir fry for two more minutes.

Combine & Serve

Place the tofu back in the skillet along with the vegetables.

Remember soy sauce as well as hoisin sauce while stirring all evenly together.

When you want your sauce thickened add cornstarch slurry plus stir until the sauce reaches the desired thickness. Serve on a bed of sesame seeds garnished with brown rice.

Health Benefits

High Protein Content: Tofu provides plant-based protein essential for muscle repair and growth, hence it is very important for vegetarians, but even meat-eating people would be interested in this; since Iron and calcium are both abundant in tofu.

High Fiber Content: Brown rice contains dietary fiber which aids the digestion process of food by slowing down its movement through the stomach thus helping maintain a healthy weight by keeping you full longer.

Rich in Vitamins & Minerals: Broccoli contains vitamins C & K as well as folate and potassium while bell peppers supply vitamin A and antioxidants.

Low Calories: This dish is relatively low in calories making it a great option for people who want to maintain or lose weight without compromising on flavour or nutrition.

Healthy Fats: Sesame oil, and vegetable oil which will make the food tasty contain unsaturated fats that are good for overall cardiovascular health. Enjoy your healthy lifestyle knowing that this meal supports it!