Just because you’re on a budget doesn’t mean you have to give up tasty, nutritious meals. This brown rice stir-fry is a perfect meal prep dinner that’s packed with flavor, veggies, and protein!
I love making a big batch of rice on my day off and serving it to my family throughout the week. It’s great as a main course and perfect to take with you for a healthy lunch on the go!
If you like these stir-fries with brown rice, veggies, and tofu, you might love fried brown rice or this sweet potato fried rice.
Why this recipe works
- budget friendly Recipe.
- Fast and easy close.
- Is working great for meal prep.
- child friendly vegan wok dinner the whole family will love!
What’s in this recipe
Simple, wholesome ingredients make up the list of what you need to make this vegan stir-fry.
- Brown rice: Brown rice takes a little longer to cook, but the nutritional benefits are worth it!
- vegetable broth: Used for cooking rice, giving it much more flavor than cooking it in water alone.
- vegetable oil: Choose your favorite healthy, neutral cooking oil.
- Vegetables: Onion, red peppers and frozen broccoli!
- Garlic: Fresh garlic is my top choice for the best flavor.
- Extra Hard Tofu: A healthy plant-based protein that’s quick to make and perfect for preparing vegetarian stir-fries. Here’s a great guide to making tofu if you need extra guidance!
How to make a vegan skillet
- 1) Cook Brown rice in vegetable broth in a medium-sized saucepan with a lid. Once it boils, cover the lid and reduce the heat to low. Boil 40 minutes. Remove from stove and set aside.
- 2) Heat the oil in a large pan at medium heat. Add onion, bell pepper, garlic, broccoli and tofu. Cook for 4 to 5 minutes or until all the vegetables are tender.
- 3) Add the cooked rice and cook for another 5 minutes.
Expert tips and FAQs
- Lightly undercook the brown rice in the pot. It will cook more with the veggies and you don’t want anything too soft.
- Don’t skip cooking in the broth. It tastes much better with him.
- Get creative. Feel free to swap the veggies with others you might like! Mushrooms, cauliflower, spinach, asparagus, green beans, and snow peas are just a few that work.
Yes you can! If you plan to make this recipe, cook the brown rice ahead of time (up to three days in advance) and store in the refrigerator until ready to cook. You can also cut the vegetables and tofu 2-3 days in advance.
More rice recipes
Photos by Alfonso Revilla
Veggie Brown Rice Stir Fry
Just because you’re on a budget doesn’t mean you have to give up tasty, nutritious meals. This brown rice stir-fry is a perfect meal prep dinner that’s packed with flavor, veggies, and protein!
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Combine the rice and vegetable stock in a medium saucepan with a lid. Bring to a boil over high heat. Cover with the lid and reduce the heat to low. Boil 40 minutes. Remove from stove and set aside.
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Heat oil in a large skillet over medium heat. Add onion, bell pepper, garlic, broccoli, and tofu and sauté 4 to 5 minutes until vegetables are soft.
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Stir in the cooked rice and cook for another 5 minutes.
- Lightly undercook the brown rice in the pot. It will cook more with the veggies and you don’t want anything too soft.
- Don’t skip cooking in the broth. It tastes much better with him.
- Get creative. Feel free to swap the veggies with others you might like! Mushrooms, cauliflower, spinach, asparagus, green beans, and snow peas are just a few that work.
Calories: 316kcalCarbohydrates: 50GProtein: 14GFat: 7GSaturated Fatty Acids: 1GPolyunsaturated fat: 4GMonounsaturated fatty acids: 2GTrans fats: 0.02GSodium: 559mgPotassium: 544mgFiber: 4GSugar: 8thGVitamin A: 1325ieVitamin C: 63mgCalcium: 84mgIron: 3mg
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