Tofu and Veggie Brown Rice Bowl

Ingredients

• 150 g firm tofu
• 1 cup cooked brown rice
• 1 cup broccoli florets
• 0.5 cup sliced bell pepper (any color)
• 0.5 cup shredded carrots
• 2 tbsp soy sauce (or tamari for GF)
• 1 tsp sesame oil
• 1 clove garlic, minced
• 0.5 tsp ginger, grated
• 0.25 tsp chili flakes (optional)
• 1 green onion, sliced
• 1 tsp sesame seeds

Instructions

1. Press tofu to remove excess water. Cut into 1-inch cubes.
2. In a small bowl, whisk together soy sauce, sesame oil, minced garlic, grated ginger, and chili flakes (if using). Add tofu cubes and toss to coat. Marinate for 10-15 minutes.
3. While tofu marinates, steam or lightly blanch broccoli until tender-crisp.
4. Heat a non-stick pan or wok over medium-high heat. Add marinated tofu and cook until golden brown on all sides, about 5-7 minutes. Remove tofu and set aside.
5. Add bell pepper and shredded carrots to the same pan. Stir-fry for 3-4 minutes until slightly softened.
6. Return tofu to the pan, add broccoli, and toss everything together.
7. Serve the tofu and veggie mixture over cooked brown rice. Garnish with sliced green onion and sesame seeds.

Dietary tags

gluten-free, dairy-free, vegetarian

Best for goals

high-protein, cutting, bulking

Tofu and Veggie Brown Rice Bowl FAQs