Healthy Tofu Bowl Recipe
created by
Sarah S. Dec. 23, 2024
“Stir fry with tofu and veggies and brown rice”
Coach Chiquita Nicole
“Great work Sarah! Your stir fry with tofu veggies and brown rice is a fantastic choice. Its loaded with lean protein from the tofu and fiber from the veggies and brown rice. These fiber-rich foods are excellent as they help you stay satisfied longer. Your meal size is also just about right which is key in maintaining a healthy diet. Keep this mindful meal choices in action!”
Instructions
1.
1. Start by pressing the tofu to remove excess moisture. Cut it into bite-sized cubes.
2.
2. Heat olive oil in a large skillet over medium heat. Add the tofu and cook until golden brown on all sides, about 8-10 minutes.
3.
3. Add minced garlic and ginger to the skillet, stirring for 1 minute until fragrant.
4.
4. Toss in the mixed vegetables and cook for another 5-7 minutes until they are tender but still crisp.
5.
5. Stir in the cooked brown rice and soy sauce, mixing well to combine all ingredients. Cook for an additional 2-3 minutes.
6.
6. If using, add fresh spinach and cook until wilted, about 1 minute.
7.
7. Serve hot, garnished with cashews on top.
Ingredients
1.
1 block (14 oz) firm tofu, drained and pressed
2.
2 cups mixed vegetables (bell peppers, cabbage, broccoli, carrots)
3.
1 cup cooked brown rice
4.
1/4 cup unsalted cashews
5.
2 tablespoons low-sodium soy sauce
6.
1 tablespoon olive oil
7.
1 teaspoon garlic, minced
8.
1 teaspoon ginger, minced
9.
Salt and pepper to taste
10.
Optional: 1 cup fresh spinach
Nutrition
calories
350
fat
12
saturates
2
carbohydrates
45
fibres
8
sugar
3
addedSugar
0
protein
15
Healthy Tofu Bowl Recipe
My Rating
Sarah S.Author
"Stir fry with tofu and veggies and brown rice"
Coach Chiquita Nicole
"Great work Sarah! Your stir fry with tofu veggies and brown rice is a fantastic choice. Its loaded with lean protein from the tofu and fiber from the veggies and brown rice. These fiber-rich foods are excellent as they help you stay satisfied longer. Your meal size is also just about right which is key in maintaining a healthy diet. Keep this mindful meal choices in action!"