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Grilled Tofu and Vegetable Stir-Fry with Brown Rice
Grilled Tofu and Vegetable Stir-Fry with Brown Rice

Grilled Tofu and Vegetable Stir-Fry with Brown Rice
A nutritious and filling dinner featuring grilled tofu and a variety of vegetables served with brown rice.
Grilled Tofu and Vegetable Stir-Fry with Brown Rice
Ingredients:
1
Servings
  • 400
    g
     tofu
  • 3
    tbsp
     soy sauce
  • 2
    tbsp
     olive oil
  • 200
    g
     broccoli
  • 150
    g
     red bell pepper
  • 100
    g
     carrot
  • 200
    g
     brown rice
  • 3
    clove
     garlic
  • 1
    tbsp
     ginger
  • 2
    tbsp
     sesame seeds
Preparation Time: 40 minutes
Grilled Tofu and Vegetable Stir-Fry with Brown Rice
Instructions:
  1. Press tofu to remove excess moisture and cut into cubes.
  2. Marinate tofu in soy sauce for 15 minutes.
  3. Cook brown rice according to package instructions.
  4. Heat olive oil in a pan over medium heat.
  5. Add garlic and ginger, sauté until fragrant.
  6. Add broccoli, red bell pepper, and carrot to the pan, stir-fry for 5-7 minutes.
  7. Add marinated tofu to the pan and cook until golden brown.
  8. Serve stir-fry over cooked brown rice and sprinkle with sesame seeds.
Nutrition Per Serving 1100 g Per 100g
Energy 1600 kcal 145 kcal
Protein 60 g 5.5 g
Fibre 30 g 2.7 g
Salt 3 g 0.3 g
Sugar 20 g 1.8 g
Carbohydrates 180 g 16.4 g
Fat 80 g 7.3 g
  • 400
    g
     tofu
  • 3
    tbsp
     soy sauce
  • 2
    tbsp
     olive oil
  • 200
    g
     broccoli
  • 150
    g
     red bell pepper
  • 100
    g
     carrot
  • 200
    g
     brown rice
  • 3
    clove
     garlic
  • 1
    tbsp
     ginger
  • 2
    tbsp
     sesame seeds
1
Servings
0

Press tofu to remove excess moisture and cut into cubes.

Marinate tofu in soy sauce for 15 minutes.

Cook brown rice according to package instructions.

Heat olive oil in a pan over medium heat.

Add garlic and ginger, sauté until fragrant.

Add broccoli, red bell pepper, and carrot to the pan, stir-fry for 5-7 minutes.

Add marinated tofu to the pan and cook until golden brown.

Serve stir-fry over cooked brown rice and sprinkle with sesame seeds.

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