TOFU AND VEGETABLE STIR FRY WITH BROWN RICE
5/5
Tofu and Vegetable Stir Fry with Brown Rice is a delicious and healthy dish that combines the goodness of tofu, a plant-based protein, with a colorful assortment of vegetables. This recipe is not only satisfying but also suitable for those following an Indian weight loss diet. The tofu provides protein to keep you full and satisfied, while the vegetables offer essential vitamins, minerals, and fiber.
INGREDIENTS
- 1 cup brown rice
- 200 grams tofu, cubed
- 2 tablespoons oil
- 1 onion, thinly sliced
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 bell pepper, thinly sliced
- 1 carrot, julienned
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon rice vinegar
- Salt and pepper to taste
- Fresh cilantro for garnish
INSTRUCTIONS
- Cook the brown rice according to the package instructions. Once cooked, set it aside.
- Heat 1 tablespoon of oil in a large skillet or wok over medium heat. Add the tofu cubes and cook until golden brown on all sides. Remove the tofu from the skillet and set it aside.
- In the same skillet, add another tablespoon of oil. Add the sliced onion, minced garlic, and grated ginger. Sauté until the onion is translucent and fragrant.
- Add the bell pepper, carrot, and broccoli to the skillet. Stir fry for about 5-7 minutes until the vegetables are tender-crisp.
- In a small bowl, whisk together the soy sauce, hoisin sauce, and rice vinegar. Pour the sauce over the vegetables in the skillet and toss to coat evenly.
- Return the tofu to the skillet and stir fry for an additional 2-3 minutes to heat through.
- Season with salt and pepper to taste.
- Serve the tofu and vegetable stir fry over the cooked brown rice. Garnish with fresh cilantro.
TIPS
- Make sure to press the tofu before cooking to remove excess water and enhance its texture.
- Feel free to customize the vegetables based on your preference and what’s available. You can add or substitute with other veggies like mushrooms, zucchini, or snow peas.
- Adjust the seasoning and sauces according to your taste preferences.
- For added flavor, you can sprinkle some sesame seeds or drizzle with sesame oil before serving.
- To make it spicier, add some red chili flakes or a dash of sriracha sauce.
- Leftovers can be refrigerated in an airtight container for up to 2-3 days. Reheat before consuming.
NUTRITION VALUE
The nutrition value of this dish may vary based on the specific quantities and ingredients used. Tofu is a great source of plant-based protein, while the vegetables provide essential vitamins, minerals, and fiber. Brown rice is a nutritious whole grain that offers fiber and complex carbohydrates for sustained energy.
