Recipe · Dinner · Vegetarian · Vegan · Asian · Budget

Tofu and Vegetable Stir-Fry with Brown Rice

Name: Tofu and Vegetable Stir-Fry with Brown Rice
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
Cuisine: Asian
Ingredients: 300 g firm tofu, pressed and cubed, raw; 240 g brown rice, cooked; 200 g broccoli florets; 100 g carrot, thinly sliced; 120 g red bell pepper, in strips; 100 g white mushrooms, sliced; 30 g soy sauce; 12 g canola oil

By CalorTracker Team · Reviewed 2026-10-25

A bowl of tofu and vegetable stir-fry over brown rice

Quick answer

One serving (1 of 2) has 492 kcal, 35.3 g protein, 49.8 g carbs and 21 g fat.

Prep: 20 min
Cook: 15 min
Total: 35 min
Makes: 2 servings

Tofu browns well when it is pressed dry first. Here it is the main protein, alongside plenty of vegetables and brown rice.

Ingredients

Weights are for the whole recipe, in the state named for each ingredient (raw, cooked, dry or canned), because that is the weight the nutrition below is calculated from. Each ingredient links to its nutrition facts.

Servings

Also needed, not counted: 2 garlic cloves, sliced; 1 tsp grated ginger; 1 tsp cornflour (optional).

Method

Cook the brown rice following the packet and weigh out the cooked amount. Press the tofu between kitchen paper under a heavy pan for 10 minutes, then cut it into 2 cm cubes.
Heat half the oil in a large non-stick pan over medium-high heat. Fry the tofu for 6 to 8 minutes, turning, until golden on most sides. Move it to a plate.
Add the rest of the oil, then the broccoli, carrot, pepper and mushrooms. Stir-fry for 5 to 6 minutes until tender with a bite. Add the garlic and ginger for 30 seconds.
Return the tofu, add the soy sauce (mixed with the cornflour and a splash of water if you want a glossy sauce) and toss for 1 minute.
Serve over the rice, half each.

Notes

Dry tofu browns; wet tofu steams. Do not skip the pressing.
Contains soy and wheat (soy sauce).

Nutrition per serving

Calories: 492kcal
Protein: 35.3g
Carbs: 49.8g
Fat: 21g

Tofu and Vegetable Stir-Fry with Brown Rice: nutrition for 1 of 2 servings
Nutrient	Per serving
Calories	492 kcal
Protein	35.3 g
Carbs	49.8 g
Fat	21 g
of which saturated	2.7 g
Fiber	11.5 g

Calculated from the USDA FoodData Central values of the ingredients above, in the weights listed, divided by 2. The whole recipe is 985 kcal. Salt, pepper, herbs, spices and water are not counted.

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Nutrition is calculated from USDA values for the listed ingredients and changes with brands, ripeness and how you cook. Check ingredient labels if you have an allergy.

Source: USDA FoodData Central, retrieved October 20, 2026. How we calculate.