Vegetable Stir Fry with Tofu and Brown Rice

Ingredients

• Firm tofu 120 g
• Cooked brown rice 150 g
• Mixed vegetables (broccoli, carrots, bell peppers) 150 g
• Soy sauce 1 tbsp
• Olive oil 1 tsp

Method

1. Prepare the tofu. Start by pressing the firm tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel or paper towels, place a heavy object on top, and let it sit for 10 minutes. Then cut the tofu into small cubes about 1 inch in size.
   Tip: Pressing tofu helps it crisp better when cooking and prevents sogginess.
2. Prepare the vegetables. Wash the mixed vegetables thoroughly. Cut the broccoli into small florets, peel and slice the carrots into thin sticks, and slice the bell peppers into strips. Keep the pieces bite-sized to ensure even cooking.
   Tip: Cut vegetables uniformly so they cook evenly.
3. Heat the pan and cook tofu. Place a non-stick frying pan or wok over medium-high heat. Add the olive oil and allow it to warm for about 30 seconds. Add the cubed tofu to the pan in a single layer. Let it cook without stirring for 3-4 minutes to develop a golden crust, then gently turn the cubes to brown all sides evenly.
   Tip: Avoid overcrowding the pan so tofu crisps up nicely.
4. Cook the vegetables. Add the mixed vegetables to the pan with the tofu. Stir frequently and cook for about 5 minutes until the vegetables are tender but still crisp. If needed, add a splash of water to help steam the vegetables without making them soggy.
   Tip: Keep vegetables slightly crunchy for better texture and nutrients retention.
5. Add rice and sauce. Add the cooked brown rice to the pan with tofu and vegetables. Pour the soy sauce evenly over the mixture. Stir everything well to combine and cook for another 2-3 minutes, allowing the flavors to meld and the rice to warm through.
   Tip: Using day-old rice helps prevent clumping and makes stir-frying easier.
6. Serve the dish. Turn off the heat and transfer the vegetable stir fry with tofu and brown rice to a plate or bowl. Serve immediately while hot. Enjoy your healthy and delicious meal!
   Tip: Garnish with chopped green onions or sesame seeds if desired.

Pro tips

• Use a non-stick pan or well-seasoned wok to prevent tofu from sticking.
• Press tofu well to get a crispier texture during cooking.