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Vegetarian Stir Fry with Tofu and Broccoli
Vegetarian Stir Fry with Tofu and Broccoli

Vegetarian Stir Fry with Tofu and Broccoli
A nutritious and flavorful stir fry featuring tofu and broccoli, perfect for a balanced dinner.
Vegetarian Stir Fry with Tofu and Broccoli

This meal provides a good balance of protein, carbohydrates, and vegetables, supporting muscle recovery and energy replenishment after training.

Ingredients:
1
Servings
  • 200
    g
     tofu
  • 150
    g
     broccoli
  • 100
    g
     red bell pepper
  • 100
    g
     carrot
  • 2
    tbsp
     soy sauce
  • 1
    tbsp
     sesame oil
  • 10
    g
     ginger
  • 2
    clove
     garlic
  • 150
    g
     brown rice
  • 30
    g
     spring onion
Preparation Time: 30 minutes
Vegetarian Stir Fry with Tofu and Broccoli
Instructions:
  1. Cook the brown rice according to package instructions.
  2. Cut the tofu into cubes and pat dry with a paper towel.
  3. Heat sesame oil in a large pan over medium heat.
  4. Add minced garlic and grated ginger, sauté for 1 minute.
  5. Add tofu cubes and cook until golden brown on all sides.
  6. Add chopped broccoli, sliced red bell pepper, and carrot to the pan.
  7. Stir fry the vegetables for about 5-7 minutes until tender-crisp.
  8. Add soy sauce and mix well to coat the tofu and vegetables.
  9. Serve the stir fry over cooked brown rice.
  10. Garnish with chopped spring onion before serving.
Nutrition Per Serving 793 g Per 100g
Energy 597 kcal 75 kcal
Protein 25 g 3.2 g
Fibre 12 g 1.5 g
Salt 2 g 0.3 g
Sugar 8 g 1.0 g
Carbohydrates 80 g 10.1 g
Fat 20 g 2.5 g
  • 200
    g
     tofu
  • 150
    g
     broccoli
  • 100
    g
     red bell pepper
  • 100
    g
     carrot
  • 2
    tbsp
     soy sauce
  • 1
    tbsp
     sesame oil
  • 10
    g
     ginger
  • 2
    clove
     garlic
  • 150
    g
     brown rice
  • 30
    g
     spring onion
1
Servings
0

Cook the brown rice according to package instructions.

Cut the tofu into cubes and pat dry with a paper towel.

Heat sesame oil in a large pan over medium heat.

Add minced garlic and grated ginger, sauté for 1 minute.

Add tofu cubes and cook until golden brown on all sides.

Add chopped broccoli, sliced red bell pepper, and carrot to the pan.

Stir fry the vegetables for about 5-7 minutes until tender-crisp.

Add soy sauce and mix well to coat the tofu and vegetables.

Serve the stir fry over cooked brown rice.

Garnish with chopped spring onion before serving.

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