M.Arch. Julio A. Arco is the creator of Vegan and Plant-Based Kitchen, a blog inspired by over a decade of plant-based living. What started as a personal health journey became a way of life centered on mindfulness, creativity, and nourishment—shared through delicious, approachable vegan recipes.
For more plant-based inspiration, explore the work of other voices that influence this blog: Minimalist Baker, Oh She Glows, The Full Helping, Nora Cooks, and Rainbow Plant Life.
Prepare to simplify your week with this Easy Vegan Tofu and Veggie Stir-Fry with Brown Rice for Meal Prep. It’s a quick, nutritious, and flavorful dish that’s perfect for prepping ahead. Packed with crispy tofu, colorful vegetables, and a savory stir-fry sauce, this meal will keep you fueled and satisfied.
Whether you’re looking to streamline your weekday lunches or need a no-fuss dinner, this stir-fry is an easy way to enjoy a healthy, plant-based meal.
Why You’ll Love This Recipe
- Perfect for Meal Prep: Stays fresh for days and reheats beautifully.
- Full of Flavor: A tangy, savory sauce coats the tofu and veggies for maximum deliciousness.
- Balanced Nutrition: Loaded with protein, fiber, and whole grains.
- Customizable: Use your favorite vegetables or swap in other grains like quinoa or noodles.
Ingredients
For the Stir-Fry:
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 2 tablespoons cornstarch
- 2 tablespoons neutral oil (e.g., avocado or canola oil)
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 medium carrot, julienned or thinly sliced
- 1 zucchini, sliced
- 1/2 cup snap peas
- 3 cups cooked brown rice
For the Stir-Fry Sauce:
- 1/4 cup soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- 2 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon cornstarch (optional, for thickening)
Ingredient Breakdown
Extra-Firm Tofu
Provides plant-based protein and a satisfying chewy texture when pan-fried.
Stir-Fry Vegetables
Adds a mix of textures, colors, and essential nutrients to the dish.
Soy Sauce
The base of the stir-fry sauce, adding a savory umami flavor.
Instructions
Step 1: Prepare the Tofu
- Press the tofu for at least 15 minutes to remove excess moisture.
- Cut the tofu into 1-inch cubes and toss with cornstarch until evenly coated.
Step 2: Cook the Tofu
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the tofu and cook for 4-5 minutes on each side, or until golden and crispy. Remove from the pan and set aside.
Step 3: Stir-Fry the Vegetables
- Add the remaining 1 tablespoon of oil to the skillet.
- Toss in the broccoli, carrot, and bell pepper, and stir-fry for 3-4 minutes.
- Add the zucchini and snap peas, cooking for another 2-3 minutes, until the vegetables are tender-crisp.
Step 4: Make the Stir-Fry Sauce
- In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, maple syrup, garlic, ginger, and cornstarch (if using).
Step 5: Combine and Serve
- Return the tofu to the skillet with the vegetables.
- Pour the stir-fry sauce over the tofu and veggies, stirring to coat. Cook for 1-2 minutes, or until the sauce thickens slightly.
- Divide the cooked brown rice into 4 meal prep containers. Top each container with the stir-fry mixture.
Step 6: Store and Enjoy
- Let the stir-fry cool to room temperature before sealing the containers.
- Store in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop before serving.
Picture Gallery
Tips and Variations
- Swap the Tofu: Use tempeh, seitan, or chickpeas for a protein alternative.
- Add More Heat: Sprinkle red pepper flakes or drizzle with sriracha for a spicy kick.
- Switch the Grain: Substitute quinoa, white rice, or cauliflower rice for variety.
- Boost the Crunch: Add sesame seeds or chopped peanuts before serving.
Nutritional Information (Per Serving – 1 of 4)
- Calories: 380
- Protein: 15g
- Carbohydrates: 45g
- Fat: 14g
- Fiber: 6g
- Iron: 20% of the daily value
- Calcium: 15% of the daily value
This stir-fry is a balanced, plant-based meal that’s both healthy and satisfying.
Conclusion
This Easy Vegan Tofu and Veggie Stir-Fry with Brown Rice for Meal Prep is a delicious and practical way to simplify your meals without sacrificing flavor or nutrition. It’s quick to prepare, versatile, and perfect for keeping you on track during busy weeks.
Have you tried this recipe? Let us know how it turned out in the comments below! Share your stir-fry photos and tips on social media—don’t forget to tag us so we can see your creations.
Frequently Asked Questions
1. Can I use frozen vegetables?
Yes, frozen vegetables work well and save time. Just thaw and pat them dry before stir-frying to avoid excess moisture.
2. How do I keep tofu crispy?
Cook the tofu in batches if needed and avoid overcrowding the pan. Let the tofu sit undisturbed for a few minutes on each side to achieve a golden crust.
3. Can I make this soy-free?
Yes! Use coconut aminos instead of soy sauce and swap tofu for chickpeas or another soy-free protein.
4. Can I freeze this stir-fry?
While the tofu and veggies can be frozen, the texture may change slightly upon thawing. For best results, freeze the stir-fry mixture and cook fresh rice when ready to serve.
5. What pairs well with this stir-fry?
Serve with a side of miso soup, spring rolls, or a fresh cucumber salad for a complete meal.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.