Teriyaki peanut tofu with stir-fried veggies and brown rice
This Asian stir-fry is a great way to get your veggies in, with a near-perfect macro profile all in one bowl. Featuring mushrooms, carrots, zucchini, broccoli and capsicum, it has a lot of flavour and a good spice kick thanks to the addition of soy sauce, garlic, sesame, and sriracha sauce. I use brown rice to avoid it getting too mushy and to add some extra fiber, and some peanut butter to give it a smooth feel in the mouth. Recipe inspired from I Love Vegan.
Ingredients
- 200g brown rice
- 17g neutral oil
- 17g sesame oil
- 275g broccoli florets
- 250g zucchini, chopped
- 140g white mushrooms, chopped
- 120g carrots, chopped
- 60g red capsicum, chopped
- 200g plain tofu, chopped
- 65g soy sauce
- 45g chili garlic sauce or sriracha
- 10g crushed garlic
- 13g brown sugar
- 16g smooth peanut butter
- 10g sesame seeds
Instructions
- Cook brown rice according to package instruction, and reserve.
- In a bowl, mix together the soy sauce, chili garlic sauce, brown sugar, and peanut butter.
- Mix the neutral and sesame oil together in a small bowl.
- Heat up a large pan or a wok over high heat, and toast the sesame seeds. Transfer into a small bown and reserve.
- Blanch the broccoli, drain and reserve. Make sure you only boil it very briefly, as it is only to tenderise the broccoli and to bring its color out.
- Heat up ~10g of the oil in the same pan, and fry the tofu cubes until they are golden. Transfer them to a bowl and reserve.
- Heat up the rest of the oil in the same pan, and fry the mushrooms + capsicum to let mushrooms render their water.
- Add carrots, zucchini and blanched broccoli to the pan, and keep frying on medium/high heat to brown them. Keep stirring constantly, and do not overcook!
- Add crushed garlic and fry for another minute or so.
- Add fried tofu cubes.
- Add sauce and coat all vegetables in it.
- Add brown rice, and keep frying until everything is well mixed, and the rice has absorbed the flavours.
- Top with the toasted sesame seeds, and enjoy!