Tofu Stir-fry With Brown Rice Recipe

Tofu Stir-fry With Brown Rice Recipe
Tofu stir-fry with brown rice is a delicious and healthy meal option. The combination of tofu, fresh vegetables, and flavorful sauce creates a satisfying dish. It is easy to make and provides a nutritious choice for lunch or dinner.

Looking for a delicious and healthy meal that satisfies both your taste buds and your nutritional needs? Look no further than tofu stir-fry with brown rice! Packed with protein, fiber, vitamins, and minerals, this dish offers numerous benefits for anyone looking to improve their overall health. Whether you’re aiming to lose weight or fuel your athletic performance, this versatile recipe has got you covered!

Benefits of Tofu Stir-Fry with Brown Rice

  1. High in Protein: Tofu, a staple in this dish, is an excellent plant-based source of protein. It provides all essential amino acids, making it a complete protein option for vegans and vegetarians.
  2. Loaded with Fiber: Both tofu and brown rice contain high amounts of fiber. Fiber aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which can assist in weight management.
  3. Rich in Antioxidants: A variety of vegetables, such as bell peppers, broccoli, and carrots, are included in this stir-fry. These veggies are packed with antioxidants, which protect against cell damage and strengthen the immune system.
  4. Heart-Healthy: Brown rice is an unrefined grain that retains its bran and germ layers, which contain heart-healthy nutrients like magnesium and fiber. Consuming brown rice regularly may help reduce the risk of heart disease.

Tofu Stir-Fry with Brown Rice Recipe

Now, let’s dive into how you can prepare this delicious and wholesome dish:


  • 1 block of firm tofu, drained and cubed
  • 2 cups of cooked brown rice
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 cup of broccoli florets
  • 1 medium carrot, julienned
  • 2 cloves of garlic, minced
  • 2 tablespoons of low-sodium soy sauce
  • 1 tablespoon of sesame oil
  • 1 tablespoon of cornstarch dissolved in 2 tablespoons of water
  • Salt and pepper to taste


  1. Heat the sesame oil in a large skillet or wok over medium heat.
  2. Add the minced garlic and sauté for a minute until fragrant.
  3. Add the cubed tofu and stir-fry for about 5 minutes until it starts to turn golden brown.
  4. Add the sliced bell peppers, broccoli florets, and julienned carrots to the skillet. Stir-fry for another 5 minutes or until the vegetables are tender-crisp.
  5. In a small bowl, combine the soy sauce and cornstarch water mixture. Pour it over the tofu and vegetable mixture, stirring well to coat everything evenly. Cook for an additional 2 minutes until the sauce thickens.
  6. Season with salt and pepper to taste.
  7. Serve the tofu stir-fry over a bed of cooked brown rice. Enjoy!

Tips for Weight Loss

  • Opt for steaming or stir-frying instead of deep-frying to reduce unnecessary oil and calories.
  • Increase the vegetable-to-tofu ratio to boost fiber content and make the dish more filling.
  • Watch your portion sizes and practice mindful eating to avoid overeating.

Tips for Athletes

  • To boost the protein content, consider adding edamame or quinoa to the stir-fry.
  • Customize your dish by incorporating additional vegetables, such as spinach or mushrooms, for added nutritional benefits.
  • For pre- or post-workout fuel, pair your tofu stir-fry with a side of complex carbohydrates like sweet potatoes or whole-wheat pasta.


Whether you’re striving for weight loss or seeking to enhance your athletic performance, this tofu stir-fry with brown rice is a nourishing and satisfying option. With its array of health benefits and versatile nature, it’s sure to become a staple in your meal rotation. Enjoy making and relishing this nutritious delight!

Reyus Mammadli

As a healthy lifestyle blogger for over 10 years, I couldn't pass up healthy eating and diet reviews. I prefer to write small, understandable articles and guides for visitors, to answer the question clearly and concisely and to give the reader a starting point for further actions to improve their diet and health in general.

Diet Expert