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Vegetarian, Meal soups and plant based

Stir fried tofu with vegetables and rice

Stir fried tofu with vegetables and rice is a plant based dish for 4 people, ready in 30 minutes, very easy to make, for €1.90 per person. The key is pressing the tofu well before cooking so it browns instead of releasing water. Carrots, bell pepper and broccoli keep their crunch thanks to a quick high heat stir fry.

If you want a quick dinner, here's golden tofu stir fried with colorful vegetables in soy sauce, served over rice.

Stir fried tofu with vegetables and rice
Total time
30 min
Difficulty
Very easy
Cost per person
€1.90
Calories per person
550 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall, Spring
The kids
They generally like it

Golden crisp tofu cubes, vegetables that keep their bite, and a soy sauce that pulls everything together at the end, this dish plays as much on texture as on flavor. Ginger and garlic add warmth without heat, and the white rice soaks up the sauce so nothing goes to waste on the plate.

This is the kind of weeknight dinner you make without overthinking it, since everything happens in the pan in under half an hour. Mon Chou likes this recipe for how simple and affordable it is, and because it even wins over kids who aren't usually fans of tofu, as long as it's nicely browned.

The ingredients

4 people

Dairy

  • Firm tofu 400 g

Pantry

  • Riceoften in the pantry 280 g
  • Gingeroften in the pantry 1 tsp
  • Soy sauceoften in the pantry 4 tbsp
  • Sunflower oiloften in the pantry 3 tbsp
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Red bell pepper 1
  • Carrot 2
  • Broccoli 300 g
  • Garlic 2 cloves

Allergens Soy

The step by step recipe

  1. Drain the tofu, press it in a towel, and cut it into cubes. 10 min

    The drier the tofu, the crispier it gets.

  2. Cook the rice in a large pot of boiling salted water. 11 min

    Drain it right away and let it steam in the covered pot.

  3. Brown the tofu cubes in half the oil over high heat, on all sides. 8 min

    Don't move them until they're nicely browned on one side.

  4. Set the tofu aside, then stir fry the sliced carrots, pepper strips, small broccoli florets, garlic, and ginger. 8 min

    Add a splash of water and cover for a minute, the broccoli steams through and stays green.

  5. Add the tofu back in, stir in the soy sauce and pepper, and serve over the rice.

    Pour in the soy sauce at the very end, it caramelizes without burning.

Our tips to get it right

  • Cut all the vegetables before you start cooking, because once the pan is hot, everything moves fast and you won't have time to chop.
  • Use a wide skillet or a wok, the tofu and vegetables brown better when they aren't crowded together.
  • If your soy sauce is very salty, cut it back to three tablespoons and taste before adding more at the end.

The variations

  • Swap the tofu for chicken breast strips if you're not cooking plant based, the cooking time stays about the same.
  • For a faster version, use a bag of frozen stir fry vegetables, you'll save about ten minutes of prep.
  • For kids who prefer milder flavors, cut the ginger in half and stir a teaspoon of honey into the soy sauce.

What to serve it with

  • A bowl of miso soup to start
  • Toasted sesame seeds on top
  • A light green tea

Storage

This dish keeps for two to three days in the fridge in a sealed container. It doesn't freeze well since the vegetables lose their crunch once thawed. Reheat in a hot skillet for a few minutes rather than in the microwave, so the tofu doesn't turn soft.

Questions about this dish

Can I use silken tofu instead of firm tofu?

No, silken tofu falls apart during cooking and won't brown. Always use firm tofu for this recipe, it holds its shape well in cubes in the pan.

Can I prep this dish ahead of time?

You can chop the vegetables and press the tofu the day before, then keep them covered in the fridge. The actual cooking should happen right before serving so the vegetables stay crisp.

What type of rice works best here?

Plain long grain white rice works perfectly and soaks up the soy sauce well. Basmati rice is also a good choice if you prefer its aroma.

How do I get the tofu to brown without sticking to the pan?

Use a well heated pan with enough oil, and don't touch the cubes until they release on their own. If you stir too early, they'll stick and break apart.

How long does it take to make a stir fried tofu with vegetables and rice?

Count 30 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a stir fried tofu with vegetables and rice?

About 550 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a stir fried tofu with vegetables and rice cost?

About €1.90 per serving, or €7.60 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains soy. Always check the labels of the products you buy.

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