Stir-Fried Tofu with Brown Rice & Vegetables – A High-Protein Vegan Meal for Weight Loss

 

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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