This Protein-Packed Vegan Cabbage Stir-Fry with Tofu and Brown Rice is a quick, healthy, and satisfying dish that’s perfect for weeknight dinners or meal prep. With crispy tofu, tender cabbage, and a savory stir-fry sauce served over hearty brown rice, this recipe is a flavorful way to incorporate more plant-based protein into your diet.
Loaded with nutrient-dense ingredients and ready in just 30 minutes, this stir-fry is sure to become a regular in your meal rotation.
Why You’ll Love This Recipe
- High in Protein: Tofu and brown rice deliver a protein-packed punch.
- Quick and Easy: Ready in under 30 minutes, making it perfect for busy days.
- Nutritious and Delicious: Packed with fiber, vitamins, and bold flavors.
- Customizable: Swap in your favorite vegetables or proteins for variety.
Ingredients
For the Stir-Fry:
- 1 block (14 oz) extra-firm tofu, pressed and cubed
- 1 tablespoon cornstarch
- 1 tablespoon sesame oil (or any neutral oil)
- 4 cups green cabbage, shredded
- 1 medium carrot, julienned or thinly sliced
- 1/2 red bell pepper, sliced
- 1/2 cup green onions, chopped
- 1 tablespoon sesame seeds (optional, for garnish)
For the Sauce:
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- 1 teaspoon grated ginger
- 2 cloves garlic, minced
- 1/2 teaspoon chili flakes (optional, for heat)
- 1 teaspoon cornstarch, mixed with 2 tablespoons water
For Serving:
- 2 cups cooked brown rice
- Lime wedges, for garnish (optional)
Ingredient Breakdown
Tofu
A high-protein base that absorbs the flavors of the sauce and adds a satisfying texture.
Cabbage
Low-calorie and nutrient-dense, cabbage provides crunch and volume to the dish.
Stir-Fry Sauce
A tangy, savory sauce that ties the flavors together and adds depth to the dish.
Instructions
Step 1: Prepare the Tofu
- Toss the cubed tofu with cornstarch until evenly coated.
- Heat the sesame oil in a large skillet or wok over medium-high heat.
- Add the tofu and cook for 6-8 minutes, flipping occasionally, until golden brown and crispy. Remove from the skillet and set aside.
Step 2: Sauté the Vegetables
- In the same skillet, add the cabbage, carrots, and bell pepper. Stir-fry for 4-5 minutes, or until the vegetables are tender but still crisp.
Step 3: Make the Sauce
- In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, ginger, garlic, chili flakes (if using), and cornstarch slurry.
Step 4: Combine and Cook
- Return the tofu to the skillet with the vegetables.
- Pour the sauce over the stir-fry and toss to coat evenly. Cook for 2-3 minutes, until the sauce thickens and everything is heated through.
Step 5: Serve
- Divide the cooked brown rice among 4 bowls.
- Top each bowl with the stir-fry mixture and garnish with green onions, sesame seeds, and lime wedges, if desired.
Picture Gallery
Tips and Variations
- Add More Veggies: Include broccoli, snap peas, or mushrooms for extra nutrients and flavor.
- Switch the Protein: Use tempeh, chickpeas, or edamame instead of tofu.
- Make It Oil-Free: Skip the sesame oil and stir-fry the ingredients in vegetable broth.
- Spice It Up: Add sriracha or extra chili flakes for a spicy kick.
Nutritional Information (Per Serving – 1 of 4)
- Calories: 340
- Protein: 18g
- Carbohydrates: 42g
- Fat: 10g
- Fiber: 6g
- Iron: 25% of the daily value
- Vitamin C: 80% of the daily value
This stir-fry is a balanced, nutrient-rich meal that’s perfect for any time of day.
Conclusion
This Protein-Packed Vegan Cabbage Stir-Fry with Tofu and Brown Rice is a flavorful, wholesome dish that’s both easy to prepare and incredibly satisfying. Whether you’re cooking for yourself or feeding a family, this recipe is a surefire way to enjoy a healthy, plant-based meal that doesn’t skimp on taste.
Have you tried this recipe? Share your thoughts and variations in the comments below! Don’t forget to share your stir-fry creations on social media and tag us—we’d love to see your delicious results.
Frequently Asked Questions
1. Can I use a different type of rice?
Yes! Jasmine rice, white rice, or cauliflower rice all work well with this recipe.
2. How do I press tofu?
Wrap the tofu block in a clean kitchen towel and place a heavy object, like a cast-iron skillet, on top for 15-20 minutes to remove excess water.
3. Can I make this dish gluten-free?
Absolutely! Use tamari or coconut aminos instead of soy sauce to make the recipe gluten-free.
4. Can I meal prep this dish?
Yes! Store the stir-fry and rice separately in airtight containers in the fridge for up to 4 days. Reheat before serving.
5. Can I freeze leftovers?
While the stir-fry is best enjoyed fresh, you can freeze it for up to 2 months. Reheat in a skillet or microwave after thawing.
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.