Stir-Fried Tofu with Brown Rice & Vegetables: A Healthy Vegan Weight Loss Recipe
If you’re looking for a plant-based, protein-rich meal that supports weight loss, this stir-fried tofu with brown rice and mixed vegetables is a perfect choice. Packed with fiber, essential nutrients, and complete protein, this dish keeps you full, satisfied and energized while promoting a healthy metabolism.
Why This Meal is Great for Weight Loss?
✅ High in Plant-Based Protein: Tofu provides muscle-building protein.
✅ Rich in Fiber: Brown rice and veggies keep digestion smooth and cravings at bay.
✅ Low in Unhealthy Fats: uses minimal oil for a light yet flavorful dish.
✅ Nutrient-Dense: A perfect balance of protein, healthy carbs, and vitamins.
✅ Quick & Easy to Make: Ready in under 30 minutes, perfect for meal prep!
Ingredients (Serves 2)
- 1 cup firm tofu, cubed
- ½ cup brown rice, cooked
- 1 cup mixed vegetables (bell peppers, carrots, broccoli, zucchini)
- 1 tbsp olive oil
- 1 tbsp soy sauce (low sodium)
- 1 tsp garlic, minced
- ½ tsp ginger, grated
- 1 tsp sesame seeds (optional for garnish)
- 1 green onion, chopped (for garnish)
Step-by-Step Instructions
1. Cook the Brown Rice
- Rinse and cook ½ cup brown rice according to package instructions.
2. Prepare the Tofu
- Press and drain the firm tofu then cut it into cubes.
- Heat ½ tbsp olive oil in a pan and sauté tofu until golden brown.
- Remove from the pan and set aside.
3. Stir-fry the Vegetables
- In the same pan, add another ½ tbsp olive oil and stir-fry the garlic, ginger, and mixed vegetables for 3–5 minutes until tender.
4. Combine & Serve
- Add the tofu back into the pan, pour in the soy sauce, and mix well.
- Serve over cooked brown rice and garnish with sesame seeds and green onions.
👉 Enjoy this delicious and nutritious plant-based meal fresh and hot!
Macros Per Serving
✅ Calories: 320 kcal
✅ Protein: 18g
✅ Carbs: 38g
✅ Fats: 10g
✅ Fiber: 6g
Tips for a Healthier Version
✔ Use Quinoa Instead of Rice: For more protein and fiber.
✔ Add More Protein: Include edamame or chickpeas for a protein boost.
✔ Spice It Up: Add red pepper flakes or sriracha for extra heat.
✔ Lower the carbs: Reduce the rice and add more vegetables.
✔ Make It Meal-Prep Friendly: Store portions in airtight containers for easy weekday meals.
Final Thoughts
This stir-fried tofu with brown rice and mixed vegetables is a high-protein, plant-based meal perfect for weight loss and healthy eating. It's nutrient-packed, satisfying, and incredibly delicious—all while being quick and easy to prepare!
Try this recipe today and fuel your body with wholesome plant-based goodness! 🥦🍚
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