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Tofu Broccoli Rice Bowls25m

Tofu Broccoli Rice Bowls

Quick plant-based rice bowls with crisp tofu, broccoli, red bell pepper, soy sauce, and fresh ginger. A simple vegan weeknight meal ready in under 30 minutes.

10 min prep15 min cook4 servingsmedium
Energy
472 calories per serving
Protein
19.8 g per serving
Carbs
65.1 g per serving
Fat
15.4 g per serving
Sodium
651 mg per serving

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Cook this recipe

  • extra-firm tofu-14 oz
  • broccoli florets-4 cups
  • microwavable brown rice-2 pouch
  • red bell pepper-1 large
  • low-sodium soy sauce-0.25 cups
  • canola oil-2 tbsp
  • garlic-2 cloves
  • water-2 tbsp
  • fresh ginger-1 tbsp
  • rice vinegar-1 tbsp
  • maple syrup-1 tbsp
  • cornstarch-1 tbsp
1
Microwave the rice
Microwave

Microwave the brown rice according to package directions, then keep it covered while you cook the tofu and vegetables.

Use oven mitts when removing hot rice pouches from the microwave.

2 Count brown rice
2
Prep tofu and vegetables
Cutting Board
Chef’s knife

Drain and pat the tofu very dry, then cut it into 3/4-inch cubes. Slice the red bell pepper into thin strips and cut any large broccoli florets into bite-size pieces.

Keep fingers clear of the knife blade while cutting tofu and vegetables.

14 Ounce tofu
1 Count red bell pepper
4 Cup broccoli
3
Coat tofu and mix sauce
Mixing Bowl
Measuring cups and spoons

Toss the tofu with cornstarch in a mixing bowl until lightly coated. In a separate small bowl, whisk together the soy sauce, ginger, garlic, rice vinegar, maple syrup, and water.

14 Ounce tofu
1 Tablespoon cornstarch
1/4 Cup soy sauce
1 Tablespoon ginger
2 Count garlic
1 Tablespoon rice vinegar
1 Tablespoon maple syrup
2 Tablespoon Water
4
Brown the tofu
Spatula
Large nonstick skillet with lid

Heat 1 tablespoon canola oil in the skillet over medium-high heat. Add tofu and cook 6 to 8 minutes, turning occasionally, until golden on several sides; transfer to a plate.

Use caution with hot oil to avoid splatter burns.

Keep the skillet handle turned inward to prevent spills.

2 Tablespoon canola oil
14 Ounce tofu
5
Cook vegetables with sauce
Spatula
Large nonstick skillet with lid

Add the remaining 1 tablespoon canola oil, broccoli, and red bell pepper to the skillet. Stir-fry for 3 minutes, then add the sauce, cover, and steam 2 to 3 minutes until the broccoli is bright green and crisp-tender.

Use caution when lifting the lid, as hot steam can escape quickly.

2 Tablespoon canola oil
4 Cup broccoli
1 Count red bell pepper
1/4 Cup soy sauce
1 Tablespoon ginger
2 Count garlic
1 Tablespoon rice vinegar
1 Tablespoon maple syrup
2 Tablespoon Water
6
Glaze tofu and vegetables
Spatula
Large nonstick skillet with lid

Return the tofu to the skillet. Toss to coat and cook uncovered for 1 to 2 minutes until the sauce lightly glazes the tofu and vegetables.

Cook tofu until hot throughout and lightly browned before serving.

14 Ounce tofu
4 Cup broccoli
1 Count red bell pepper
1/4 Cup soy sauce
1 Tablespoon ginger
2 Count garlic
1 Tablespoon rice vinegar
1 Tablespoon maple syrup
2 Tablespoon Water
7
Assemble bowls

Divide the warm brown rice among bowls and top with the tofu-broccoli mixture.

2 Count brown rice
14 Ounce tofu
4 Cup broccoli
1 Count red bell pepper
8

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