Veggie Brown Rice Stir Fry
User Reviews
5
Veggie Brown Rice Stir Fry
Description
This Veggie Brown Rice Stir Fry starts by cooking brown rice in vegetable broth, which imparts subtle savory notes to the grains. The rice is cooked partially underdone to allow it to finish cooking with the other ingredients in the stir fry.
Vegetables including diced onion, red bell pepper, minced garlic, and frozen broccoli florets are sautéed in oil with pan-fried tofu cubes until tender yet still offering texture. Once the veggies are softened, the pre-cooked brown rice is stirred in and cooked further to combine flavors and soften the rice fully.
The final dish balances hearty rice, fresh-tasting vegetables, and protein-rich tofu, offering a nutritious and filling meal that can be enjoyed as a main dish or alongside additional sides.
Customizing the vegetable selection is encouraged, with mushrooms, cauliflower, spinach, or other veggies easily substituted to suit preferences. Slightly undercooking the rice initially ensures it doesn't become mushy during stir-frying.
Ingredients
- 1 cup brown rice
- 2 cups vegetable broth
- 1 tablespoon vegetable oil
- 1 yellow onion diced, small
- 1 red bell pepper diced
- 3 cloves garlic minced
- 1 cup broccoli floret frozen
- 1 extra firm tofu cut into ½-inch cubes
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.
Notes
- Cook the brown rice slightly underdone as it will finish cooking when stir-fried with the vegetables.
- Prepare the rice in vegetable broth to add extra flavor to the grains.
- Feel free to swap in other vegetables such as mushrooms, cauliflower, spinach, or snow peas to suit your taste.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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