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Easy Broccoli Stir Fry with Brown Rice

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Easy Broccoli Stir Fry with Brown Rice
Tofu cubes are frying in the pan | Hurry The Food Up
The ingredients are frying in the pan | Hurry The Food Up
Easy Broccoli Stir Fry with Brown Rice
5 from 2 votes
Quick and delicious veggie side dish. High Protein, low carb, vegan and done within 30 minutes. In my opinion a must-have recipe.
Cuisine:Vegan
Diet: dairy-free, egg-free, vegan
Prep Time:5 minutes
Cook Time:25 minutes
Total Time:30 minutes
Servings:2 servings
Calories:458kcal

Ingredients

For the sauce

Instructions

Brown Rice

  • Cook the brown rice according to package instructions.
    ½ cup brown rice

Tofu

  • Cube the tofu. Then grab a small pan, add half the olive oil and fry the tofu cubes on medium heat for 15 – 20 minutes, until crispy. Add a dash of salt, once you start sizzling them.
    7 oz firm tofu, 2 tsp olive oil, salt to taste

Broccoli Stir Fry

  • Cut the broccoli into small florets, then wash and rinse these fellas.
    3 cups broccoli
  • Get a pan to medium/high heat. Pour in water, one finger thick. And in the broccoli goes. Lid on top. Cook for about 10 minutes.
  • In a small bowl whisk together the corn starch with cold water. Add in soy sauce, olive oil, sweet chili sauce and vinegar. Mix well.
    2 tsp olive oil, 2 tbsp soy sauce, 4 tsp sweet chili sauce, 4 tsp vinegar, 1 tsp cornstarch, ⅕ cup water
  • Slice up the green onions and peanuts.
    2 spring onions, 2 tbsp peanuts
  • Set the cooked broccoli aside and pour in the sauce. Let it get hot and thicken up.
  • Now throw back in the broccoli. Stir gently for another 30 seconds.
  • Add salt to taste. Maybe some more vinegar.
  • Assemble rice, broccoli stir fry and tofu on a plate. Add sesame seeds, peanuts and green onions. Done! Indulge immediately or when cold.
    1 tbsp sesame seeds

Nutrition

Nutrition Facts
Easy Broccoli Stir Fry with Brown Rice
Amount per Serving
Calories
458
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
2
g
13
%
Sodium
 
1162
mg
51
%
Potassium
 
723
mg
21
%
Carbohydrates
 
58
g
19
%
Fiber
 
8
g
33
%
Sugar
 
8
g
9
%
Protein
 
22
g
44
%
Vitamin A
 
970
IU
19
%
Vitamin C
 
124
mg
150
%
Calcium
 
268
mg
27
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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