Tofu Broccoli Brown Rice Stir-Fry

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Ingredients

Servings

Diet focus

UnitsStandard

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Ingredient notes

Broccoli brings vitamin C and fiber.

Step-by-step

4 bowls

1
Step 1
Crisp the tofu
- Ingredients:
  1 tablespoon sesame oil
  14 ounces firm tofu, cubed
- Action: Sear tofu until golden on all sides.
2
Step 2
Stir-fry the veggies
- Ingredients:
  2 cups broccoli florets
  1 cup sliced carrots
  1 teaspoon grated ginger
- Action: Stir-fry vegetables until crisp-tender.
3
Step 3
Finish and serve
- Ingredients:
  2 tablespoons low-sodium tamari
  2 cups cooked brown rice
- Action: Toss tofu and veggies with tamari and serve over rice.

Equipment

Skillet
Spatula
Saucepan

Longevity lens

Fiber-rich ingredients and healthy fats support steady energy and digestion.

Longevity score

Avg across key ingredients

74/100

Based on 8 core ingredients.

Benefits

Fiber supports digestion
Micronutrients support daily energy
Flavor with minimal added fat

Why this score · Original recipe

14 oz firm tofu, cubed

88/100

firm tofu adds fiber and micronutrients for steady energy and gut support.

Benefits

Fiber supports digestion
Micronutrients support daily energy

2 cups broccoli florets

82/100

broccoli florets adds flavor while keeping the base light.

Benefits

Flavor with minimal added fat

1 cup sliced carrots

59/100

Fiber and phytonutrients to steady energy and digestion. Fiber density supports steadier blood sugar and gut health.

2 cups cooked brown rice

59/100

Fiber and phytonutrients to steady energy and digestion. Fiber density supports steadier blood sugar and gut health.

1 tablespoon sesame oil

55/100

Measured fats to aid absorption and fullness.

2 tablespoons low-sodium tamari

51/100

Spices, herbs, and acids to add antioxidants without heaviness. Watch sodium to keep heart health in check.

1 teaspoon grated ginger

53/100

Spices, herbs, and acids to add antioxidants without heaviness.

2 cloves garlic, minced

56/100

Spices, herbs, and acids to add antioxidants without heaviness. Alliums bring prebiotic fibers and anti-inflammatory compounds.

Recipe health

NutriRECIPE balance

96/100

Computed from nutrition data

Factors

Adequacy: Fiber 7g (25% DV)
Adequacy: Protein 24g (48% DV)
Adequacy: plant density 3/5 core ingredients
Moderation: Sodium 520mg (23% max)
Moderation: Saturated fat 2g (10% max)
Moderation: Total sugar 5g (10% max)

Why this score · Original recipe

Based on the original recipe nutrition. Computed from nutrition data.

Adequacy is lifted by Fiber 7g (25% DV) and Protein 24g (48% DV). Moderation is pulled down by Sodium 520mg (23% max) and Saturated fat 2g (10% max).

Why it works

Fiber supports gut health and steady blood sugar.

Lean protein keeps the meal satisfying.

Healthy fats improve nutrient absorption.

Nutrition snapshot

Nutrient	Per serving	Per batch
Calories	390 kcal	1560 kcal
Protein	24 g	96 g
Fat	12 g	48 g
Saturated Fat	2 g	8 g
Carbohydrates	46 g	184 g
Fiber	7 g	28 g
Sugars	5 g	20 g
Cholesterol	0 mg	0 mg
Sodium	520 mg	2080 mg
Vitamin A	420 mcg	1680 mcg
Vitamin C	52 mg	208 mg
Vitamin E	3.6 mg	14 mg
Calcium	180 mg	720 mg
Iron	3.5 mg	14 mg
Magnesium	90 mg	360 mg
Potassium	820 mg	3280 mg

Nutrition notes

High protein with moderate sodium.

Nutrition information is automatically calculated, so should only be used as an approximation.

Tips & tricks

Press tofu for a firmer texture.
Add a splash of water if the pan dries out.

What to serve with

Cucumber salad
Steamed edamame

Storage & reheating

Store in the fridge up to 3 days.
Reheat in a skillet with a splash of water.

Recipe variants

Make it protein-forward

Add an extra half cup of beans or tofu.
Top with a dollop of Greek yogurt if not dairy-free.

Make it lighter

Cut oil in half and add extra vegetables.
Use broth and citrus to brighten flavor.

Troubleshooting

Too salty? Add extra rice or vegetables.
Tofu sticking? Use a bit more oil.

Extras

Fiber slows digestion and helps steady energy by releasing glucose gradually.

Beans, whole grains, and vegetables deliver that fiber without excess calories.

That balance supports long-term metabolic health and helps you stay satisfied longer.

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