Stir-Fried Tofu with Brown Rice and Vegetables

Ingredients

• Firm tofu 6 oz
• Brown rice 3/4 cup
• Broccoli 1 cup
• Carrots 1/2 cup
• Soy sauce (low sodium) 1 tbsp
• Olive oil 1 tbsp
• Garlic 1 clove

Method

1. Prepare the tofu. Start by pressing the firm tofu to remove excess moisture. Place the tofu block between paper towels or a clean kitchen towel, then put a heavy object on top for about 10 minutes. After pressing, cut the tofu into small cubes about 1-inch in size.
   Tip: Pressing tofu helps it crisp up better during cooking and prevents it from being soggy.
2. Prepare vegetables and garlic. Wash the broccoli and cut into small florets. Peel and thinly slice the carrots. Mince one clove of garlic finely to release its flavor.
   Tip: Cut vegetables into similar sizes to ensure even cooking.
3. Heat the pan and cook tofu. Heat a large non-stick skillet or wok over medium-high heat. Add half of the olive oil (about 1/2 tbsp). When the oil is hot, add the tofu cubes in a single layer. Let them cook undisturbed for 3-4 minutes to get a golden crust, then gently flip and cook the other sides until golden all around, about another 3-4 minutes. Remove tofu from the pan and set aside.
   Tip: Avoid stirring tofu too often so it can brown nicely.
4. Cook the vegetables. In the same pan, add the remaining 1/2 tbsp olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant, careful not to burn it. Add the broccoli florets and sliced carrots. Stir-fry for about 5-6 minutes until the vegetables are tender but still crisp.
   Tip: Keep stirring vegetables to cook evenly and prevent burning.
5. Combine tofu, vegetables, and rice. Return the cooked tofu to the pan with the vegetables. Add the cooked brown rice and drizzle the soy sauce over the mixture. Stir everything gently but thoroughly to combine and heat through for 2-3 minutes.
   Tip: Taste and adjust seasoning if needed, adding a splash more soy sauce or a pinch of pepper.
6. Serve. Turn off the heat and transfer the stir-fry to plates or bowls. Serve immediately while hot.
   Tip: Garnish with chopped green onions or sesame seeds if desired for extra flavor and texture.

Pro tips

• Press tofu well to ensure a firmer texture and better browning.
• Use a hot pan and avoid overcrowding to get a nice sear on tofu and vegetables.