Vegan Dinner Recipe: Tofu & Vegetable Stir-Fry with Brown Rice

Perfect for: Dinner, meal prep, or post-workout meals

Prep Time: 10 mins | Cook Time: 15 mins | Serves: 2

Introduction

This Tofu and Vegetable Stir-Fry is a quick, high-protein vegan dinner that’s perfect for busy weeknights. It’s made with fresh vegetables, crispy tofu, and a simple soy-ginger sauce that brings everything together beautifully.

It’s oil-light, full of flavor, and ideal for anyone looking to lose fat while eating nutrient-rich whole foods. Serve it with brown rice or quinoa for a complete and balanced meal.

Ingredients

For the Stir-Fry:

• 200g firm tofu, cubed

• 1 tbsp olive oil or sesame oil

• 1 red bell pepper, sliced

• 1 carrot, julienned

• 1 cup broccoli florets

• 1/2 cup snow peas or green beans

• 2 cloves garlic, minced

• 1-inch ginger, grated

• 2 tbsp soy sauce

• 1 tbsp rice vinegar or lemon juice

• 1 tbsp cornstarch (mixed in 2 tbsp water)

• 1 tsp maple syrup or jaggery powder

• Salt & black pepper, to taste

• Sesame seeds and green onions for garnish

For Serving:

• Brown rice or quinoa

Instructions

1. Prepare tofu: Press tofu for 10 minutes to remove excess water. Cut into cubes.

2. Heat oil in a non-stick pan. Add tofu and pan-fry until golden on all sides. Remove and set aside.

3. In the same pan, add garlic and ginger. Stir-fry for 30 seconds.

4. Add vegetables and cook on high heat for 4–5 minutes (they should stay slightly crisp).

5. In a bowl, mix soy sauce, vinegar, maple syrup, and cornstarch slurry.

6. Pour sauce into the pan, add tofu, and toss everything together until coated and slightly thickened.

7. Garnish with sesame seeds and green onions. Serve hot with brown rice.

Nutrition (per serving)

• Calories: 390

• Protein: 24g

• Carbs: 38g

• Fat: 12g

• Fiber: 7g

Recommended Amazon Affiliate Products 

• Tofu 

• Soy Sauce 

• Sesame Oil 

• Non-Stick Wok 

• Brown Rice