Baked Tofu and Veggie Stir-fry with Basmati Brown R

Name: Baked Tofu and Veggie Stir-fry with Basmati Brown Rice
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 package Firm Or Extra Firm Tofu, 14-16 Ounce Package; 5 Tablespoons Soy Sauce (reduced Sodium); 4 Tablespoons Brown Sugar; 1- 1/2 Tablespoon Fresh Lemon Juice; 3 teaspoons Honey; 3/4 cups Basmati Rice; 2 cups Steamed Broccoli Florets; 1 whole Medium Red Pepper; 1 whole Zucchini; 1 whole Yellow Squash; 1 Tablespoon Canola Oil

Servings: persons

1 package Firm Or Extra Firm Tofu, 14-16 Ounce Package
5 Tablespoons Soy Sauce (reduced Sodium)
4 Tablespoons Brown Sugar
1- 1/2 Tablespoon Fresh Lemon Juice
3 teaspoons Honey
3/4 cups Basmati Rice
2 cups Steamed Broccoli Florets
1 whole Medium Red Pepper
1 whole Zucchini
1 whole Yellow Squash
1 Tablespoon Canola Oil

1
Preheat oven to 400 F. Cut tofu into thin triangles and put them on a well greased baking sheet.
2
Bake at 400 F until golden brown (30-45 minutes).
3
In a small bowl, whisk together the soy sauce, brown sugar, lemon juice, and honey for stir-fry sauce.
4
Set aside.
5
Cook rice according to package directions.
6
Thinly slice red pepper, zucchini and squash and saute it in a large pan over medium heat with 1 tablespoon of oil for 8-10 minutes.
7
Add the steamed broccoli and tofu and mix to combine.
8
Mix in 1/2 the sauce and cook for 5 minutes
9
Sauce recipe adapted from Veggie Belly
10
Add the cooked rice and coat entire mixture evenly with the remaining sauce.
11
Continue to cook and stir until heated through and well combined.
12
Serve and enjoy!

296

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Swap the honey for maple syrup or agave for a slightly different but equally rich sweetness.
Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 1 package Firm Or Extra Firm Tofu, 14-16 Ounce Package, 5 Tablespoons Soy Sauce (reduced Sodium), 4 Tablespoons Brown Sugar, 1- 1/2 Tablespoon Fresh Lemon Juice, and more.

Yes, Baked Tofu and Veggie Stir-fry with Basmati Brown Rice falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Baked Tofu and Veggie Stir-fry with Basmati Brown Rice

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions