Download our FREE 7-Day Vegetarian

High Protein Meal Plan

Test link

Easy Broccoli Stir Fry with Brown Rice

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

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.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

⚡Unlock the High Protein Version of this Recipe!

You lift weights, do sports and you need more calories? 

Unlock the high protein version of this stir fry. That means 29g protein in 634kcal!

To access the high calorie recipe (and many more) create a free account.

You’ll also get our free vegetarian 7-Day High Protein Meal Plan and our weekly veggie newsletter (from which you can unsubscribe whenever you want).

log in (you’ll automatically get directed back here)
Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating