5 from 180 votes
Veggie Brown Rice Stir Fry
Veggie Brown Rice Stir Fry combines cooked brown rice with sautéed onion, red bell pepper, garlic, broccoli florets, and firm tofu cubes. The vegetables are softened but maintain texture, and the tofu adds protein. Using vegetable broth to cook the rice infuses it with flavor, while a quick stir fry brings the ingredients together into a savory, wholesome dish suitable as a stand-alone meal or side.
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hr
Servings:
4
servings
Calories:
316 kcal
Course:
Lunch
Cuisine:
Asian, Chinese
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 316
% 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.