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Tofu Broccoli Brown Rice Stir-Fry

By NapTime Village Test Kitchen
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Quick tofu stir-fry with broccoli and brown rice in a light ginger sauce.

Tofu broccoli stir-fry over brown rice

Prep

15 mins

Cook

15 mins

Total

30 mins

Calories

688 kcal

Protein

30.8 g

Carbohydrates

107.7 g

Serves

4 bowls

Fat

17.6 g

Longevity

74/100

Tofu broccoli brown rice stir fry is a practical one-pan meal with balanced texture and flavor. Crispy tofu, tender broccoli, and warm rice come together quickly. Garlic, ginger, and tamari add savory depth without heavy sauces. This recipe is useful for weeknights when you need a full meal fast. Brown rice helps make the bowl satisfying and meal-prep friendly. You can swap vegetables based on season or what is in the fridge. The method is beginner-friendly and works with basic equipment. It reheats well, so leftovers stay useful through the week. A squeeze of citrus at the end can brighten the whole dish. This is a country-kitchen stir fry that stays nourishing, simple, and dependable.

Ingredients

Servings
UnitsStandard
Keep awakeAuto-sleepNot supported
  • Proteins
  • Fiber / plants
  • Fats
  • Flavor / spices

Ingredient notes

  • Broccoli brings vitamin C and fiber.

Step-by-step

4 bowls
  1. 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. 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. 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

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Tofu Broccoli Brown Rice Stir-Fry | NapTime Village | NapTime Village