Vegetarian Stir-Fry with Brown Rice

Keyword: vegetarian stir-fry

Vegetarian stir-fry is a versatile and delicious meal that offers a bounty of vegetables combined with protein-rich ingredients such as tofu or tempeh. This dish is not only appealing to vegetarians, but also suitable for those following other dietary preferences like veganism or gluten-free diets. With its vibrant flavors and quick preparation time, this stir-fry can be a perfect weeknight meal.

The cooking time for the stir-fry is about 30 minutes, including the preparation of ingredients and the cooking process. It serves four people comfortably. Here's how you can make it:

Ingredients

• 1 block of firm tofu (pressed into cubes)
• 4 cups broccoli florets
• 1 bell pepper, sliced
• 1 large carrot, shredded
• 1 small red onion, sliced
• 3 cloves garlic, minced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 2 tsp sesame oil
• 1 tsp ground ginger
• 1 tsp cornstarch mixed with 2 tbsp water to make a slurry
• 1 cup cooked brown rice
• Salt and pepper, to taste
• Garnish: chopped scallions or sesame seeds (optional)

Instructions

1. Cook the tofu: Begin by pressing the block of tofu between paper towels to absorb excess water. Then slice it into cubes and pan-fry until golden brown on all sides. Remove from heat and set aside.
2. Fry vegetables: In a large wok or skillet, add sesame oil over medium-high heat. Add minced garlic and ginger, stir-frying for 1 minute until fragrant. Then add the sliced bell pepper, shredded carrot, and red onion. Stir-fry for about 5 minutes until they are slightly softened.
3. Add tofu: Return the fried tofu to the wok, tossing everything together for another 2-3 minutes to combine flavors. Season with soy sauce or tamari.
4. Cook brown rice: Serve this stir-fry over a bed of cooked brown rice. You can use any leftover grains from the week or prepare fresh before serving.

Vegetarian stir-fry is not only easy to make but also highly customizable. Feel free to experiment with different vegetables like snow peas, bell peppers, or bok choy based on your personal taste. Additionally, you can add some protein-rich edamame beans or tofu for a more substantial meal.

Another way to enhance the flavor is by using various types of sauces such as hoisin sauce, oyster sauce (if not following a gluten-free diet), or even peanut butter mixed with soy sauce to create an Asian peanut stir-fry. For a bit extra spice, you could add some chili flakes or fresh red pepper.

Vegetarian stir-fry can be served alongside other side dishes like steamed broccoli or a side salad. It's also great for packed lunches as it keeps well and doesn't dry out in the fridge overnight.

Nutritional Benefits

This dish is rich in essential nutrients, including vitamins C and K found in bell peppers and carrots; manganese provided by the brown rice; and iron from the tofu. Brown rice is a whole grain that adds fiber to your diet, promoting digestion health and supporting weight management.

Variations

For those who enjoy a bit more heat, add some dried red chili flakes or fresh red pepper during cooking for an extra kick. If you're looking for something different from the usual stir-fry, try making this dish with quinoa instead of brown rice. Quinoa is a complete protein and offers a nutty flavor that complements well with the vegetables.

Vegetarian stir-fry is also perfect for meal prepping. Once made in large batches, you can store it in containers for quick meals throughout the week. It's an excellent way to ensure you're getting enough nutrients while keeping your cooking time minimal.

To conclude, vegetarian stir-fry is a tasty and nutritious dish that caters to many dietary needs. Its adaptability allows you to make countless variations of this recipe, ensuring it remains exciting every time you prepare it. Whether served as part of a balanced meal or enjoyed on its own for lunch, it provides both satisfaction and health benefits.