Brown Rice, Veggies, and Tofu Recipe

Looking for an easy Brown Rice, Veggies, and Tofu recipe? Learn how to make Brown Rice, Veggies, and Tofu using healthy ingredients.


Submitted by chelsealynne

Makes 5 servings



A simple, healthy, and delicious dinner. Great to take along as lunch during the week because it can sit outside for hours without going bad. Substitute Bragg Liquid Amino's for a sugar-free version of this dish.

Recipe Ingredients for Brown Rice, Veggies, and Tofu

1 cup brown rice, uncooked
1 large zucchini
1 large carrot
1 white onion
1/2 cup green onions
2 tbsp. soy sauce
1 tbsp. olive oil
455 g extra firm tofu

Recipe Directions for Brown Rice, Veggies, and Tofu

  1. Bring 2 cups water and a dash of oil (if you like) to a boil. Add 1 cup brown rice, adjust to medium-low, and simmer for about 45 minutes with lid on or until all the water is absorbed by the rice. Let sit aside for about 15 minutes (to cool and finish cooking).

  2. Strain and/or press the extra firm tofu (15 to 20 minutes should do it) and cut into 1/2 inch cubes. Place aside.

  3. Dice the onions however you like and saute for about 5 minutes in olive oil. Add chopped zucchini and the carrot, thinly sliced. Allow the veggies to cook for five minutes or so. Add the tofu and the first tbsp. of soy sauce. Turn the heat up a little and let everything cook, making sure most of the tofu is touching the pan. Don't move the tofu around too much or it might break up.

  4. After about 5 or ten minutes, add the second tbsp. soy sauce and cook until everything looks evenly cooked. I add the veggies and tofu to the pot I cooked the brown rice in and just mix.

  5. Serve hot or reheat later. It's great as leftovers or at room temperature after being left out for a few hours.

Categories

Rice, Vegetables, Main Dish, Asian, Boil, Saute, Vegetarian, Gluten-Free, Sugar-Free

Nutrition Facts
Serving Size 249.1g
Amount Per Serving
Calories
264
Calories from Fat
71
% Daily Value*
Total Fat
7.9g
12%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
393mg
16%
Potassium
548mg
16%
Total Carbohydrates
38.6g
13%
Dietary Fiber
3.4g
14%
Sugars
3.6g
Protein
11.7g
Vitamin A 39% Vitamin C 25%
Calcium 19% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in vitamin A
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