Chinese · Lunch · Dinner
Tofu and Vegetable Stir-Fry
Golden, crisp-edged cubes of firm tofu tossed with crunchy broccoli, peppers and snow peas in a glossy soy-ginger sauce, served over nutty brown rice.
- Prep
- 20 min
- Cook
- 45 min
- Total
- 65 min
- Serves
- 4
Calories come from: Carbs 56% · Fat 27% · Protein 17%
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Ingredients
For 4 servings- 1 cup185 gBrown rice, long-grain
- 2 1/2 cups600 gWater (for rice)
- 1 block (400 g)Firm tofu
- 2 tbsp16 gCornstarch
- 1 1/2 tbsp20 gCanola oil
- 3 cups250 gBroccoli florets
- 1 large160 gRed bell pepper, sliced
- 1 medium70 gCarrot, thinly sliced
- 1 1/2 cups120 gSnow peas, trimmed
- 3 cloves9 gGarlic, minced
- 1 tbsp6 gFresh ginger, grated
- 345 gSpring onions, sliced, whites and greens separated
- 3 tbsp48 gLow-sodium soy sauce
- 1 tbsp15 gRice vinegar
- 1 tbsp20 gMaple syrup
- 1 tsp5 gToasted sesame oil
- 1/3 cup80 gWater (for sauce)
- 1/4 tspRed pepper flakes (optional)
- 1 tbsp9 gSesame seeds (optional)
Steps
- 1
Rinse the brown rice, place it in a pot with 600 ml water and bring to the boil.
- 2
Cover, reduce to low heat and simmer for 40 minutes, then rest off the heat, covered, for 5 minutes.
- 3
Meanwhile, drain the tofu, wrap it in a clean towel and press under a heavy pan for 10 minutes.
- 4
Cut the tofu into 2 cm cubes and toss with 1 1/2 tbsp of the cornstarch.
- 5
Whisk the soy sauce, rice vinegar, maple syrup, sesame oil, sauce water, remaining cornstarch and red pepper flakes (if using) in a small bowl.
- 6
Heat 1 tbsp canola oil in a large non-stick wok or frying pan over medium-high heat.
- 7
Fry the tofu for 8-10 minutes, turning occasionally, until golden on all sides, then transfer to a plate.
- 8
Add the remaining canola oil, the carrot and broccoli to the pan and stir-fry for 3 minutes.
- 9
Add the red pepper and snow peas and stir-fry for 2 minutes until bright and crisp-tender.
- 10
Add the garlic, ginger and spring onion whites and stir for 30 seconds until fragrant.
- 11
Return the tofu to the pan, stir the sauce again and pour it in.
- 12
Toss for 1-2 minutes until the sauce thickens and coats everything.
- 13
Fluff the rice and serve the stir-fry over it, topped with spring onion greens and sesame seeds (if using).
Swaps, storage and make-ahead
Swaps
- For a gluten-free version, use tamari labelled gluten-free instead of the soy sauce, and check that your cornstarch is labelled gluten-free too.
- Swap the brown rice for cauliflower rice for a lighter base, stir-frying it for 4 to 5 minutes at the end.
- Use honey instead of maple syrup if you don't need the dish to be vegan.
- Replace the snow peas with frozen shelled edamame or green beans if snow peas are hard to find.
Storage
Cool leftovers quickly and refrigerate within 1 to 2 hours in airtight containers, keeping the rice and stir-fry separate if you can. Eat the stir-fry within 3 to 4 days and the rice within 1 day. Reheat until steaming hot all the way through, and reheat rice only once. Expect the tofu to lose its crispness and the vegetables to soften, so this dish is best eaten fresh.
Make ahead
Whisk the sauce and chop the vegetables up to 2 days ahead, and cook the rice up to 1 day ahead, cooling it quickly before refrigerating. Keep everything covered in the fridge. Press and cube the tofu ahead too, but toss it in cornstarch and fry it just before serving so it stays crisp.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: SoyGlutenSesame
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (512 g) | Per 100 g | |
|---|---|---|
| Calories | 397 kcal | 78 kcal |
| Protein | 17.2 g | 3.4 g |
| Carbohydrates | 58.1 g | 11.3 g |
| of which sugars | 9.1 g | 1.8 g |
| Fiber | 6.8 g | 1.3 g |
| Fat | 12.3 g | 2.4 g |
| of which saturated | 1.7 g | 0.3 g |
| Sodium | 492 mg | 96 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
