Recipe: Stir-fried Tofu with Brown Rice and Vegetables
This recipe is an excellent option for a balanced, flavorful, protein-rich lunch. Tofu is a plant-based protein source rich in essential amino acids, while brown rice and legumes provide fiber and important micronutrients.
Ingredients (1 serving)
- 150g firm tofu
- ½ cup cooked brown rice
- 1 tablespoon of olive oil
- ½ red pepper, cut into strips
- ½ courgette, cut into thin slices
- 1 grated carrot
- 1 tablespoon soy sauce (optional)
- 1 clove of minced garlic
- 1 teaspoon grated ginger
- Sesame seeds for sprinkling (optional)
- Salt and pepper to taste
Preparation method
- Prepare the tofu – Drain the tofu and pat it dry with paper towels. Cut it into small cubes.
- Sauté the vegetables – Heat half the olive oil in a skillet and add the garlic and ginger. Add the bell pepper, zucchini, and carrot, and sauté for about 5 minutes, until tender. Remove and set aside.
- Cooking the tofu – In the same skillet, add the remaining olive oil and fry the tofu until golden brown on all sides. Add soy sauce for added flavor.
- Finish – Add the sautéed vegetables to the pan with the tofu, mix well and adjust the seasoning with salt and pepper.
- Serve – Place the cooked brown rice on the plate, add the tofu and vegetables on top and sprinkle with sesame seeds.
Nutritional Information (approximate per serving)
- Protein: 30g
- Carbohydrates: 50g
- Fats: 12g
Extra Tip
If you want extra flavor and protein, you can add a poached egg or some cottage cheese on top.
Bon appetit! 🍽️💪
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