Looking to add a meatless meal to your weekly repertoire?
This tasty tofu, veggie and brown rice bowl has the perfect balance of sweet and savory, offers a variety of textures and flavors; and makes an all-in-one nutritious vegetarian meal!
It’s easy! If you are pressed for time, clean and dice the ginger, scallion, garlic and other vegetables the day before. You can also cook the rice ahead of time. Use an induction stove or rice cooker and set it and forget it. This recipe calls for short grain brown rice because I like that it’s sweeter and stickier than long grain varieties.
Now you are ready to stir-fry away and have dinner on the table in no time!
As an alternative for non-vegetarians, use diced chicken or shrimp as a substitute for tofu. Consider swapping in other veggies like sugar snap peas, water chestnuts and bok choy. And if you prefer noodles instead of rice, then choose soba or shirataki noodles. Soba is the Japanese name for buckwheat and buckwheat – if it’s the sole ingredient – is gluten-free. Shirataki means white waterfall and it’s a gelatinous noodle typically made from a type of yam.
This recipe works for a gluten-free diet as long as you use gluten-free soy sauce.
Layne’s Tofu and Veggie Brown Rice Bowl, serves 3
Choose organic ingredients when available:
- 1 cup (8 oz.) brown rice, preferably short-grain
- 1 tablespoon fresh ginger, peeled and chopped
- 2 1/2 cups coconut water
- 3 tablespoons light soy sauce or tamari
- 1 1/2 tablespoons red wine or rice vinegar
- 1/2 cup minced scallion
- 1 tablespoon sesame or olive oil
- 1 package (14 oz.) organic extra-firm tofu, pressed dry and cut into 3/4-inch cubes
- 1 large carrot, diced
- 1 pound celery, coarsely chopped
- 2 cloves garlic, minced
- Optional garnish: 2 tablespoons toasted sesame seeds
In a medium saucepan, bring the rice, ginger and coconut water to a boil. Reduce the heat to low. Cover and simmer until the liquid is absorbed and the rice is cooked – about 45 to 60 minutes. Fluff with a fork and set aside.
Meanwhile, in a small bowl, whisk the soy sauce (or tamari), vinegar and scallion and set aside.
In a large skillet or wok, heat the oil over high heat. Add the tofu and stir-fry until golden, about 5 minutes. Add the carrot, celery and garlic. Stir-fry until the veggies are crisp-tender, about 5 to 7 minutes. Add the soy sauce mixture and toss the tofu and veggies until coated, about 1 minute. Stir in the rice to reheat, about 1 minute. Divide among bowls.
Optional: Top with toasted sesame seeds.
Nutrition facts per serving (418 grams): 446 calories, 14.5 grams fat (1.8 grams saturated fat), 6.4 grams dietary fiber, 20 grams protein, 63 grams carbohydrates.
For more healthy recipes and a proven way to longevity, pick up a copy of Layne’s award winning book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy, available on Amazon.com and BarnesandNoble.com.
Layne Lieberman, MS, RD, CDN, is an award-winning registered dietitian, educator and entrepreneur. She is author of the book Beyond the Mediterranean Diet: European Secrets of the Super-Healthy. Read her blog and follow her on Facebook, Twitter, LinkedIn, Google+, Pinterest, Instagram and The Huffington Post.
Thank you to Brittany Modell for testing this recipe!