TOFU BROCCOLI BROWN RICE BOWL
This vibrant Tofu Broccoli Brown Rice Bowl is a quick and nourishing dish designed for those who love plant-based meals without compromising on flavour. Cubed firm tofu is sautéed to golden perfection, then tossed with crisp broccoli florets and sweet bell pepper strips. A splash of soy sauce and nutty sesame oil ties everything together, adding savoury depth. Served over warm and fluffy brown rice, this wholesome bowl is packed with fibre, protein and essential nutrients. It’s low in fat, naturally gluten-free and perfectly balanced for lunch or a light dinner. Whether you’re vegan, vegetarian or just aiming for cleaner meals, this bowl delivers satisfaction with simplicity. Ready in under 15 minutes, it’s a go-to option for busy weekdays, post-gym recovery or easy prep-ahead meals. Versatile and flavourful, it proves that simple ingredients can shine brightly.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
Stir-Fry, Sauté, One-Pot Wonders, Prepared in Advance, 5 ingredients or less
OCCASION/HOLIDAY
Spring, Summer, Ramadan, Graduation, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, High Fibre, Low Fat, Low/ No Sugar, Wheat / Gluten-Free, Quick & Easy
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Tofu Broccoli Brown Rice Bowl:
- 100 g firm tofu, cubed
- ½ cup broccoli and bell pepper mix (approx. 50 g total)
- ¼ cup cooked brown rice (approx. 43 g)
- 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
FULL NUTRITIONAL INFORMATION
- Calories: 36.1 kilocalories
- Fat: 23.1 grams
- Saturated Fat: 3.3 grams
- Carbohydrates: 22.5 grams
- Sugar: 3.9 grams
- Sodium: 543.6 milligrams
- Fibre: 6.0 grams
- Protein: 21.7 grams
- Calcium: 715.8 milligrams
- Iron: 3.6 milligrams
- Potassium: 592.3 milligrams
PREPARATION
These steps are followed for the preparation of Tofu Broccoli Brown Rice Bowl:
- Drain And Cube The Tofu: Pat tofu dry using a paper towel to remove excess moisture. Cut into 1 to 2 cm cubes.
- Heat The Oil: Warm sesame oil in a non-stick pan or wok over medium heat.
- Cook The Tofu: Add tofu cubes and sauté for 5 to 6 minutes, turning occasionally until golden and crisp on all sides.
- Add The Vegetables: Stir in broccoli and bell pepper. Cook for 3 to 4 minutes until tender-crisp, stirring regularly to avoid sticking.
- Season: Drizzle soy sauce over the tofu and vegetables. Stir to coat evenly and cook for an additional 1 to 2 minutes.
- Assemble The Bowl: Place the cooked brown rice in a serving bowl. Top with the tofu and vegetable mix, then serve immediately.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Tofu Broccoli Brown Rice Bowl:
- Extra Crispy Tofu: Press tofu ahead of time to extract more moisture, ensuring a firmer, crisper texture.
- Pre-Cooked Rice: Use leftover brown rice or prepare in bulk for time-saving weekday meals.
- Even Veggie Cuts: Slice bell pepper into thin strips and chop broccoli into bite-sized florets for fast, even cooking.
- Keep It Hot: Stir-fry at medium-high heat to achieve the perfect sauté without soggy vegetables.
- Garnish Options: Add toasted sesame seeds or a pinch of chilli flakes for extra flavour and texture.
VARIATIONS
- Grain Options: Replace brown rice with quinoa, wild rice or cauliflower rice for different nutritional profiles.
- Veggie Swap: Use courgette, mushrooms or sugar snap peas depending on availability or season.
- Protein Boost: Add roasted chickpeas or edamame for extra plant protein.
- Spice It Up: Mix in a dash of sriracha or ginger for heat and complexity.
- Sauce Twist: Replace soy sauce with a homemade peanut sauce or miso-ginger glaze for variation.
- Meal Expansion: Double the quantity and pack in airtight containers for a week’s worth of easy lunches.
PREPPING AND STORAGE
- Fridge Storage: Store leftovers in a sealed container for up to 3 days. Tastes great chilled or reheated.
- Freezing: Tofu and rice can be frozen separately for up to 1 month. Blanched vegetables freeze well if flash-frozen.
- Reheating: Reheat in a pan with a splash of water or microwave until hot throughout. Avoid overcooking to maintain texture.
- Make Ahead: Prep tofu, rice, and chopped veg in advance and store separately. Stir-fry fresh when ready to eat for best results.