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Veggie Brown Rice Stir Fry
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!
Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 4 servings
Calories: 316 kcal
Course:
Lunch
Cuisine:
Asian , Chinese
Ingredients
- 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
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
- 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
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
% 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.