Veggie Brown Rice Stir Fry

Name: Veggie Brown Rice Stir Fry
Prep time: 10 min
Cook time: 50 min
Total time: 1 h
Yield: 4 servings
Ingredients: 1 cup brown rice; 2 cups of vegetable broth; 1 tablespoon of vegetable oil; 1 small yellow onion; 1 red bell pepper; 3 cloves of garlic; 1 cup frozen broccoli florets; 1 (16-ounce) package of extra firm tofu, cut into ½-inch cubes

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5.0

180 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings
4 servings
Calories
316 kcal
Course
Lunch
Cuisine
Asian, Chinese

Veggie Brown Rice Stir Fry

Christopher Rios

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Just because you’re on a budget, doesn’t mean that you need to sacrifice tasty, nutritious meals. This brown rice stir fry makes a perfect-for-meal-prep dinner that’s packed with flavor, veggies, and protein!

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Ingredients

Servings

1 cup brown rice
2 cups of vegetable broth
1 tablespoon of vegetable oil
1 small yellow onion diced
1 red bell pepper diced
3 cloves of garlic minced
1 cup frozen broccoli florets
1 (16-ounce) package of extra firm tofu, cut into ½-inch cubes

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Instructions

Mix together the rice and vegetable broth in a medium pot with a lid. Over high heat, bring to a boil. Cover with the lid and reduce the heat to low. Cook for 40 minutes. Remove from heat and set aside.
In a large pan over medium-high heat, heat oil. Add the onion, bell pepper, garlic, broccoli, and tofu, and saute for 4 to 5 minutes, until veggies become tender.
Stir in the cooked rice and cook for 5 more minutes.

Equipments used:

Notes

Slightly undercook the brown rice in the pot. It's going to cook more with the veggies and you don't want everything too soft.
Don't skip cooking in the broth. It tastes much better with it.
Get creative. Feel free to swap out the veggies with others you may enjoy! Mushrooms, cauliflower, spinach, asparagus, green beans, and snow peas are just a few that will work.

Nutrition Information

Show Details

Calories 316kcal (16%) Carbohydrates 50g (17%) Protein 14g (28%) Fat 7g (11%) Saturated Fat 1g (5%) Polyunsaturated Fat 4g Monounsaturated Fat 2g Trans Fat 0.02g Sodium 559mg (23%) Potassium 544mg (16%) Fiber 4g (16%) Sugar 8g (16%) Vitamin A 1325IU (27%) Vitamin C 63mg (70%) Calcium 84mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 316 kcal

% Daily Value*

Calories	316kcal	16%
Carbohydrates	50g	17%
Protein	14g	28%
Fat	7g	11%
Saturated Fat	1g	5%
Polyunsaturated Fat	4g	24%
Monounsaturated Fat	2g	10%
Trans Fat	0.02g	1%
Sodium	559mg	23%
Potassium	544mg	12%
Fiber	4g	16%
Sugar	8g	16%
Vitamin A	1325IU	27%
Vitamin C	63mg	70%
Calcium	84mg	8%
Iron	3mg	17%