Wednesday, March 26, 2014

Brown Rice Stir-Fry with Tofu, Broccoli and Red Bell Pepper

Brown Rice Stir-Fry with Tofu, Broccoli and Red Pepper is an one pot Indo-chinese meal that is not only tasty but also nutritious comprising of some carbs, proteins and veggies. This is my go to recipe for those weekend dinners or potlucks/parties. Quick and satiating. 

I have used the combination of tofu, broccoli and red pepper but you could use any protein/veggie of choice. Adding whole grains to stir fries completes the meal. For this recipe I opted for brown rice as its much more nutritious than white. However you can use white rice or noodles too if that's what you have handy. I find tofu too bland on it own so I like to marinate it for about 15 minutes or more to infuse some flavor to it and then shallow fry which prevent breaking. But if you are pressed for time you can totally skip this step just make sure you add the tofu when you add the sauces so that it can get some flavor then. Hubs and me both like our food spicy. So I have used Siracha hot chilli sauce for this recipe but you can use whichever hot chilli sauce you have.  

Now to the recipe... 

Ingredients:

To marinate tofu : 
8 0z firm Tofu cubed
1/2 tsp garlic minced
1 tbsp soya sauce
1 tbsp Siracha hot chilli sauce (or to taste)
2 drops of sesame oil (or regular oil)
pinch of salt and pepper (to taste)
1 tbsp oil for shallow frying 

For stir fry:
1 tbsp oil
1 tbsp garlic finely chopped
1 tbsp ginger finely chopped
8-9 small spring onions finely chopped
3/4 red bell pepper cut in julienne
1 cup broccoli florets
1/2 tsp each salt and pepper (or to taste)
2 tbsp soya sauce
2 tbsp Siracha hot chilli sauce
1 tbsp vinegar
1 tbsp tomato ketchup
2 and 1/2 cups cooked brown rice
marinated and shallow fried tofu 
spring onions green for garnishing
1 tbsp sesame seeds



Method: 

To Marinate and Shallow Fry Tofu: 
In a vessel combine all the ingredients listed for marination (except tofu) and mix. Add tofu and gently mix to coat uniformly. Cover and keep aside to marinate for 15-20 minutes. Then add oil in a pan and shallow fry the tofu (approximately 1-2 minutes each side). Remove on a plate and keep aside. There will be some marinade that will be left. Keep it as we will use it in stir fry. 


For Brown Rice Stir Fry:
Now in the same or different pan, add oil and once hot add the ginger garlic and spring onions. Saute on medium high for a minute or until the onions are soft. Then add the broccoli florets,red pepper salt ]pepper and mix well. Saute for about a minute or two and then add the remaining tofu marinade. Cook on high for about 2-3 mins or until partially cooked (not completely). 


Now add the remaining sauces like soya, siracha, vinegar and ketchup and mix well. Cook for about a minute and then add the brown rice. Mix so that everything is well incorporated. Stir intermittently so that the rice warms up. Now add the spring onions green and sesame seeds followed by marinated and shallow fried tofu. Mix everything gently to avoid breaking the tofu. 

That's it, our Brown Rice Stir-fry with Tofu, Broccoli and Red Bell Pepper is ready. Serve it hot! Enjoy!

Happy Cooking!!
Shweta



11 comments:

  1. Super healthy and delicious rice!!

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  2. A stir fry with brown rice ... Amazing

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  3. Interesting dish!!! do visit http://www.farinsfunflavour.com/

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  4. Healthy and tempting rice dear ..:)

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  5. Will u suggest me optional vegetables what can I use???

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    Replies
    1. Hi Bhavika, you could use any veggies of your choice like green capsicum instead of red or even carrots, cabbage, green beans.

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