Recipes

veg

Stir fried Tofu w/veggies and brown rice

⏳ Prep Time: 30 minute

30 Apr 2021

4.66

Stir fried Tofu w/veggies and brown rice

Nutritional Overview

Calories


466 kcal

Protein


22 gm

Carbs


54 gm

Fats


18 gm

Ingredients

Tofu 130g

Brown Rice 50g

Broccoli 100g

Bell Peppers 100g

Mushrooms 100g

Onion 1qty

Garlic 4 cloves

Oil 10g

Smith&Jones Masala Mixture 1 small sachet

Salt, Seasonings

Method

Step 1

In a small bowl, combine the masala mix along with ml of water. Set aside.

Step 2

Cut the tofu into ¾ inch cubes. Add to a medium bowl and drizzle with tablespoon of Smith&Jones masala mix, gently toss to coat. Let tofu marinate while prepping the veggies.

Step 3

Clean and slice/dice the onion, bellpeppers, broccoli, mushrooms. Chop the garlic finely and keep it ready.

Step 4

Soak, wash and cook the brown rice and set it aside.

Step 5

In a large skillet or wok, heat ml oil over medium heat, add tofu and cook for minutes, flip and cook another – minutes. Transfer tofu to a separate plate.

Step 6

In same large skillet or wok, add onions, garlic and sauté well. When the onion garlic mix turns golden brown, add bell peppers, broccoli and mushrooms. Stir fry for minutes. Add in the remainder of the masala water mixture and toss to coat.

Step 7

Add in the marinated tofu, mix well and cook another minutes, or until vegetables are just softened yet have the crunch, tofu is warmed and sauce has thickened. Season with salt as per taste.

Step 8

Serve it hot along with the cooked brown rice. Drizzle seasonings of your choice as per taste onto the plate as a garnish.

Download your free diet plan

Empower yourself with our expertly crafted diet plan.

Join FITTR

Absolutely free!

Categories

What's the FITTR community asking? Join the discussion!

The FITTR community has over 3 million members—and they're asking some interesting questions on nutrition, exercise, and healthy living! Want to know more? Download the FITTR app now!

Download the FITTR app now & get talking!