Name: Nutritious Veggie Stir-Fry with Tofu and Brown Rice
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Cuisine: Asian-inspired
Ingredients: ¼ cup low-sodium soy sauce or tamari; 1 block (14–16 oz) extra-firm tofu, pressed and cubed; 1 cup snap peas; 1 red bell pepper, sliced; 1 tbsp avocado oil or neutral oil; 1 tbsp fresh ginger, grated; 1 tbsp maple syrup or honey; 1 tbsp sesame oil; 1 tsp cornstarch + 2 tbsp water (slurry); 1 tsp sesame oil; 1 yellow bell pepper, sliced; 2 cups cooked brown rice; 2 medium carrots, thinly sliced; 2 tbsp cornstarch; 2 tbsp low-sodium soy sauce or tamari; 2 tbsp rice vinegar; 3 cloves garlic, minced; 3 cups broccoli florets; 3 green onions, sliced (white and green parts separated); 8 oz mushrooms, sliced; Sesame seeds and extra green onions for garnish

This colorful, plant-powered veggie stir-fry features crispy tofu, a rainbow of fresh vegetables, and fluffy brown rice, all tossed in a savory ginger-garlic soy sauce. High in plant-based protein, fiber, and micronutrients, it’s the perfect nutritious, satisfying dinner to fuel calisthenics recovery and support lean muscle maintenance.

Why You’ll Love This Recipe

This nutritious veggie stir-fry with tofu and brown rice is the ultimate healthy dinner idea for calisthenics athletes following a plant-based or balanced diet. It delivers complete plant-based protein from tofu, complex carbohydrates from brown rice for sustained energy, and a massive dose of vitamins, minerals, and antioxidants from colorful vegetables. The crispy tofu soaks up the bold ginger-garlic soy sauce, creating layers of umami flavor without heavy oils or processed ingredients. It’s naturally vegan, gluten-free (with tamari), anti-inflammatory, and macro-balanced—perfect for post-workout recovery, or simply feeling light yet powerfully fueled. Quick to prepare, beautiful on the plate, and incredibly satisfying, this stir-fry will become your go-to when you want something delicious, nourishing, and performance-supporting that the whole family will love!

Recipe Tips and Tricks

Press the tofu for 15–30 minutes before cooking to remove excess water and achieve maximum crispiness.
Use high heat and a large wok or skillet so vegetables stay crisp-tender instead of steaming.
Stir-fry in batches if your pan is small to prevent overcrowding.
Add the sauce at the very end so it thickens and coats everything perfectly without burning.
Prep all vegetables and sauce ahead for ultra-fast cooking.
Garnish with sesame seeds and green onions right before serving for extra crunch and freshness.

Yield: 4 Servings

Nutritious Veggie Stir-Fry with Tofu and Brown Rice

Crispy tofu veggie stir-fry with brown rice—nutritious, high-protein vegan dinner for calisthenics recovery!

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Ingredients

¼ cup low-sodium soy sauce or tamari
1 block (14–16 oz) extra-firm tofu, pressed and cubed
1 cup snap peas
1 red bell pepper, sliced
1 tbsp avocado oil or neutral oil
1 tbsp fresh ginger, grated
1 tbsp maple syrup or honey
1 tbsp sesame oil
1 tsp cornstarch + 2 tbsp water (slurry)
1 tsp sesame oil
1 yellow bell pepper, sliced
2 cups cooked brown rice
2 medium carrots, thinly sliced
2 tbsp cornstarch
2 tbsp low-sodium soy sauce or tamari
2 tbsp rice vinegar
3 cloves garlic, minced
3 cups broccoli florets
3 green onions, sliced (white and green parts separated)
8 oz mushrooms, sliced
Sesame seeds and extra green onions for garnish

Instructions

Press the tofu! Wrap the tofu block in a clean kitchen towel, place a heavy object on top, and let it drain for 15–20 minutes—this is the secret to crispy tofu!
Prep the tofu! Cut the pressed tofu into bite-sized cubes, toss with 2 tbsp cornstarch and 2 tbsp soy sauce until evenly coated.
Cook the tofu! Heat 1 tbsp sesame oil and 1 tbsp avocado oil in a large wok or skillet over medium-high heat. Add tofu cubes in a single layer and cook 3–4 minutes per side until golden and crispy. Remove and set aside.
Stir-fry the veggies! In the same pan, add broccoli, carrots, bell peppers, snap peas, mushrooms, and white parts of green onions. Stir-fry 5–7 minutes until crisp-tender.
Make the sauce! While veggies cook, whisk together soy sauce, rice vinegar, maple syrup, grated ginger, minced garlic, and sesame oil in a small bowl.
Thicken the sauce! Mix 1 tsp cornstarch with 2 tbsp water to make a slurry, then stir into the sauce mixture.
Bring it all together! Return the crispy tofu to the pan with the veggies, pour in the sauce, and toss everything to coat evenly. Cook 1–2 minutes until sauce thickens and bubbles.
Finish with freshness! Stir in the green parts of the green onions for a bright pop of flavor and color.
Plate the goodness! Divide warm cooked brown rice among 4 bowls as the hearty base.
Top and enjoy! Spoon the glorious tofu-veggie stir-fry over the rice, sprinkle with sesame seeds and extra green onions—dig in and feel the plant-powered recovery magic!

Notes

Pressing tofu is essential for crispiness—don’t skip this step!
Naturally vegan, gluten-free (use tamari), and packed with ~25g plant-based protein per serving.
Perfect for meal prep: Cook rice and stir-fry ahead and reheat fresh.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 429Total Fat 12gSaturated Fat 2gUnsaturated Fat 11gSodium 1329mgCarbohydrates 69gFiber 14gSugar 12gProtein 16g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Extra-firm tofu: High-protein, low-fat plant-based powerhouse—pressing removes moisture for the crispiest texture.
Brown rice: Whole grain complex carbs for steady energy release and fiber to support digestion and satiety.
Mixed vegetables (broccoli, bell peppers, carrots, snap peas, mushrooms): Provide a wide spectrum of vitamins (A, C, K), minerals, and phytonutrients—fresh is best for maximum nutrition.
Low-sodium soy sauce or tamari: Delivers umami and saltiness—tamari for gluten-free.
Fresh ginger and garlic: Essential for anti-inflammatory and immune-boosting properties.
Sesame oil: Adds nutty aroma and healthy fats—use sparingly for flavor.

Variations and Substitutions

Protein boost: Add edamame, tempeh, or grilled chicken if not strictly plant-based.
Different veggies: Swap in zucchini, bok choy, asparagus, or kale based on season and availability.
Spicier version: Add sriracha, red chili flakes, or fresh chopped chili.
Lower carb: Serve over cauliflower rice instead of brown rice.
Creamier sauce: Stir in 2–3 tbsp coconut milk or cashew cream at the end.
Nutty crunch: Top with chopped cashews, peanuts, or almonds.
Teriyaki style: Use teriyaki sauce instead of soy-ginger-garlic mix.

Storage Options

Store cooled stir-fry and rice separately in airtight containers in the refrigerator for up to 4 days. Reheat in a skillet with a splash of water or broth to revive crispiness. Freezes well (without rice) for up to 2 months—thaw overnight and reheat gently.