Tofu Stir-Fry with Rice

Name: Tofu Stir-Fry with Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1
Cuisine: Asian
Ingredients: 180 g Firm tofu; 150 g Brown rice; 100 g Broccoli florets; 60 g Bell pepper; 50 g Carrot; 15 g Soy sauce; 6 g Garlic; 10 g Coconut oil

A weeknight vegan dinner — pan-fried tofu and crisp vegetables over brown rice with garlicky soy.

LunchAsianVeganMediumNutri-Score C–E

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Prep: 10 min
Cook: 15 min
Serves: 1 person

Nutrition per serving

498kcal per serving

Protein24 g

Carbs61 g

Fat21 g

Fiber9 g · 32% of 28 g daily

Share of this meal’s energy Daily protein, carb and fat targets aren’t set, so these are shown as this meal’s own split. Fiber is part of carbs, so its bar is measured against the standard 28 g daily value instead.

Calculated from each ingredient's nutrition per 100 g and the grams used, then divided by the servings.

Ingredients (8)

Firm tofu180 g
Brown rice150 g
Broccoli florets100 g
Bell pepper60 g
Carrot50 g
Soy sauce15 g
Garlic2 cloves · 6 g
Coconut oil10 g

Method

1
Heat the coconut oil in a wok over high heat.
2
Add the tofu cubes and fry until golden on all sides, ~5 minutes. Remove and set aside.
3
Add the garlic and stir for 20 seconds, then add the broccoli, bell pepper and carrot.
4
Stir-fry 3–4 minutes until the veg are tender-crisp.
5
Return the tofu to the wok, splash with soy sauce and toss to coat.
6
Serve over the brown rice.

Balanced