Vegan Tofu Stir Fry with Brown Rice and Garlic Sauce

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Cooking Method: Sauteing

Cuisine: Chinese, Thai

Courses: Dinner, Lunch

Difficulty: Beginner

Servings: 4

Calories: 450

Description

This wholesome vegan ginger tofu stir fry with brown rice features crispy, marinated tofu tossed with mixed vegetables, enveloped in a savory, zesty garlic sauce.

Ingredients

For the Tofu

1 block (14 oz) of extra-firm tofu, pressed and cut into 1-inch cubes
2 tablespoons of gluten-free tamari sauce
1 tablespoon of rice vinegar
1 teaspoon of toasted sesame oil
1 teaspoon of grated ginger
2 cloves of garlic, minced

For the Stir Fry

2 cups of brown rice (uncooked)
2 cups of water or vegetable broth (for rice)
1 small head of broccoli, cut into florets
1 large red bell pepper, julienned
1 medium carrot, thinly sliced
1 large zucchini, halved lengthwise then sliced
1 cup of snap peas or green beans, trimmed
1 large red onion, thinly sliced
2 scallions, chopped (for garnish)
1 tablespoon of sesame seeds (for garnish)
1 cup of mushrooms, sliced (optional but highly recommended)

For the Garlic Sauce

2 cloves of garlic, minced
1 inch piece of fresh ginger, grated
3 tablespoons of gluten-free tamari sauce
2 tablespoons of maple syrup or agave nectar
1 tablespoon of rice vinegar
1/2 cup of water
1 teaspoon of cornstarch (dissolved in a splash of water)
1/2 teaspoon of chili flakes (optional, for a little extra heat)

For the Fried Tofu

2 tablespoons of cornstarch (for dusting tofu)
3 tablespoons of vegetable oil (for frying)

Cooking Instructions

Prepare the Tofu

1
Press the Tofu
- Remove excess water from the tofu by pressing it between paper towels or a clean kitchen cloth for at least 15 minutes.
- This step is crucial for achieving that coveted crispy texture.
2
Cube the Tofu
- Cut the pressed tofu into 1-inch cubes.
- This size works perfectly for even frying and allows the tofu to soak up all the flavors.
3
Marinate
- In a bowl, combine 2 tablespoons tamari, 1 tablespoon rice vinegar, 1 teaspoon toasted sesame oil, 1 teaspoon grated ginger, and 2 minced garlic cloves.
- Gently toss the tofu cubes in this marinade and let them sit for at least 10 minutes.
- The marination process enhances the natural flavor of the tofu.

Cook the Brown Rice

4
Rinse and Cook
- Rinse 2 cups of brown rice under cold water.
- Combine the rice with 2 cups water (or vegetable broth for extra flavor) in a medium saucepan.
- Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes until the rice is tender and the liquid is absorbed.
5
Fluff and Rest
- Once cooked, fluff the rice with a fork and cover to keep it warm.

Fry the Tofu

6
Coat Lightly
- Place the marinated tofu cubes in a bowl with 2 tablespoons of cornstarch.
- Toss gently to coat evenly.
- This coating will create a crisp exterior when fried.
7
Heat Oil
- In a large non-stick skillet or wok, heat 3 tablespoons of vegetable oil over medium-high heat.
8
Fry Tofu
- Add the tofu cubes to the hot oil in a single layer.
- Fry for 3-4 minutes on each side until they turn golden and crispy.
- Remove and set aside on a paper towel lined plate.

Prepare the Garlic Sauce

9
Mix Ingredients
- In a small bowl, combine 2 minced garlic cloves, 1-inch grated ginger, 3 tablespoons of tamari sauce, 2 tablespoons maple syrup, 1 tablespoon rice vinegar, ¼ cup water, and the dissolved cornstarch.
10
Simmer
- Pour the sauce mixture into a small saucepan over medium heat.
- Stir constantly until the sauce thickens to a silky consistency (about 2-3 minutes).
- Optionally, add ½ teaspoon chili flakes if you like a bit of heat.
11
Set Aside
- Once thickened, remove the sauce from heat and keep warm.

Stir-Fry the Vegetables

12
Prepare Vegetables
- While your rice cooks and tofu fries, prepare the vegetables.
- Have your broccoli, bell pepper, carrot, zucchini, snap peas, red onion, and mushrooms ready.
13
Stir-Fry
- In the same large skillet or wok (wipe out any excess oil if necessary), add a splash more oil if needed.
- Start by stir-frying the red onion and carrots for about 2 minutes until they begin to soften.
14
Add More Veggies
- Toss in the broccoli, red bell pepper, zucchini, snap peas, and mushrooms.
- Stir-fry all vegetables for 5-7 minutes on medium-high heat until they are tender-crisp.
- The goal is to maintain a slight crunch that contrasts beautifully with the soft tofu.
15
Combine Tofu and Sauce
- Return the fried tofu to the skillet.
- Drizzle the prepared garlic sauce over the tofu and vegetables.
- Gently toss everything together, ensuring each piece is evenly coated.
- Allow the flavors to meld for another 2 minutes over low heat.
16
Serve
- Spoon a generous serving of warm brown rice onto each plate.
- Top the rice with your colorful tofu stir fry with garlic sauce and mixed vegetables.
- Sprinkle chopped scallions and sesame seeds over the dish for an extra burst of flavor and visual appeal.

Nutrition Facts

Servings 4

Serving Size 1 large plate

Amount Per Serving
Calories 450kcal

% Daily Value *
Total Fat 16g25%
Saturated Fat 2g10%
Sodium 600mg25%
Potassium 550mg16%
Total Carbohydrate 55g19%
Dietary Fiber 8g32%
Sugars 6g
Protein 20g40%

Vitamin A 650 IU
Vitamin C 35 mg
Calcium 120 mg
Iron 3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Press your tofu thoroughly to remove excess moisture for optimal crispiness.
Cut vegetables uniformly so that they cook evenly.
Stir-fry on medium-high heat to keep veggies crisp and maintain vibrant color.
Avoid overcrowding the pan, cook in batches if necessary.
Taste and adjust the garlic sauce to suit your flavor preferences, add more cornstarch slurry if needed.
Keep all ingredients prepped and within reach before starting the cooking process.