This Tofu and Vegetable Stir-Fry with Brown Rice is a hearty, protein-packed meal perfect for a bulking diet. Crispy tofu, colorful veggies, and nutty brown rice come together in a savory soy-ginger sauce. It’s a gym diet staple that fuels muscle growth with flavor and nutrition in every bite.
Recipe Tips and Tricks
Press tofu to remove excess water for a crispier texture—don’t skip this step! Cook brown rice ahead to save time. Use high heat for the stir-fry to lock in veggie crunch. Toss the tofu in cornstarch for extra crispiness. Keep stirring the sauce to prevent it from clumping.
Why You’ll Love This Recipe
Get ready to bulk up in the tastiest way possible with this Tofu and Vegetable Stir-Fry with Brown Rice—it’s a gym-goer’s dream come true! This dish is all about fueling your gains with plant-based protein from tofu, complex carbs from brown rice, and a rainbow of veggies to keep your energy soaring. The soy-ginger sauce ties it all together with a punch of flavor that’s both savory and slightly sweet, making every bite a delight. It’s quick to whip up, endlessly customizable, and perfect for meal prep—whether you’re hitting the weights or just want a wholesome, hearty meal, this stir-fry has your back!
Tofu and Vegetable Stir-Fry with Brown Rice
Crispy tofu and veggies stir-fried with brown rice—protein-packed bulking fuel for gym gains.
Ingredients
- 14 oz firm tofu, cubed
- 1 cup cooked brown rice
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp grated fresh ginger
- 1 tbsp cornstarch (optional, for tofu)
- 2 tbsp vegetable oil
- Salt and pepper to taste
Instructions
- Press the Tofu for Success: Start by prepping your tofu—grab that block and wrap it in a clean kitchen towel or paper towels. Place it on a plate, then set a heavy skillet or a couple of cans on top to press out the water. Let it sit for 10 minutes while you get everything else ready—this step is key for crispy tofu!
- Cook the Brown Rice (If Needed): If your brown rice isn’t already cooked, get it going now. Rinse ½ cup dry brown rice, then simmer it in 1 cup water for about 40 minutes until tender. Fluff it with a fork and set it aside—you’ll need 1 cup cooked for this recipe, so plan ahead or use leftovers!
- Cube and Coat the Tofu: Unwrap your pressed tofu and cut it into bite-sized cubes—about 1-inch pieces are perfect. Toss them in a bowl with 1 tablespoon of cornstarch if you want that extra crunch (totally optional but so worth it!). Sprinkle with a pinch of salt and pepper, and give it a gentle mix.
- Heat Up the Skillet: Grab a large skillet or wok and set it over medium-high heat. Add 1 tablespoon of vegetable oil and let it shimmer—this is your canvas for a sizzling stir-fry! You want it hot enough to crisp up the tofu and sear those veggies just right.
- Fry the Tofu to Golden Glory: Carefully add the tofu cubes to the hot skillet in a single layer—don’t overcrowd! Let them fry for 2-3 minutes per side, flipping with tongs until they’re golden and crispy all around. This takes about 8-10 minutes total. Once done, scoop them out onto a plate lined with paper towels.
- Stir-Fry the Veggies: In the same skillet, add another tablespoon of vegetable oil if needed. Toss in the sliced red bell pepper and broccoli florets, stirring them around for 3-4 minutes. You’re aiming for bright, crisp-tender veggies—don’t overcook them, because that crunch is part of the magic!
- Mix the Sauce: While the veggies cook, whisk together the soy sauce, sesame oil, and grated ginger in a small bowl. This is your flavor bomb—salty, nutty, and zesty all at once. Give it a quick taste and adjust with a splash more soy or ginger if you’re feeling bold.
- Bring It All Together: Push the veggies to one side of the skillet and pour the sauce into the empty space. Let it bubble for a few seconds, then toss the crispy tofu back in. Stir everything together for 1-2 minutes, letting the sauce coat the tofu and veggies in glossy, savory goodness.
- Plate the Base: Grab your plates and spoon a hearty portion of cooked brown rice onto each one—this is your carb foundation for bulking power! Spread it out a bit so it’s ready to catch all that stir-fry deliciousness you’re about to pile on top.
- Serve and Fuel Up: Scoop the tofu and veggie stir-fry right over the brown rice, making sure every plate gets a mix of colors and textures. Take a moment to admire your creation—it’s gym fuel that looks as good as it tastes! Dig in and feel the energy kick in for your next workout.
Notes
- Pressing tofu removes moisture for a firmer, crispier result—don’t skip it.
- Cook rice ahead to streamline prep; leftovers work great.
- Keep heat high for stir-frying to retain veggie crunch and flavor.
Nutrition Information
Yield
3Serving Size
1Amount Per ServingCalories 348Total Fat 21gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 17gCholesterol 0mgSodium 713mgCarbohydrates 26gFiber 5gSugar 3gProtein 17g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
Firm tofu is the protein star—its texture holds up well when fried. Brown rice provides fiber and sustained energy, ideal for bulking. Bell peppers and broccoli add vitamins and crunch, while soy sauce and ginger bring bold, umami depth. Sesame oil enhances the stir-fry with a nutty aroma.
Variations and Substitutions
Swap tofu for chicken or tempeh if you’re not plant-based. Use quinoa or white rice instead of brown rice. Sub in snap peas, carrots, or zucchini for different veggies. Replace soy sauce with tamari for gluten-free, or add sriracha for heat. Sprinkle sesame seeds or peanuts for extra texture.
Storage Options
Store leftovers in an airtight container in the refrigerator for up to 4 days—keep rice and stir-fry separate if possible to maintain texture. Reheat in a skillet or microwave with a splash of water to revive the sauce. Freezing works for up to 1 month, though veggies may soften.
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