Tofu Stir-Fry with Peanut Sauce and Brown Rice

A Plant-Powered Protein Hit

Ready to shake up your meal prep with something hearty, healthy, and oh-so-tasty? This Tofu Stir-Fry with Peanut Sauce and Brown Rice is a plant-based dream come true! Crispy tofu meets crunchy veggies and a creamy peanut sauce, all served over nutty brown rice. It’s high in protein, packed with flavor, and perfect for keeping your week on track. Let’s stir things up with this veggie-packed recipe!

Ingredients (Serves 4)

• For the Tofu:
• 14 oz extra-firm tofu (pressed and cubed)
• 1 tbsp cornstarch
• 1 tbsp olive oil or sesame oil
• Salt and pepper to taste
• For the Peanut Sauce:
• ¼ cup natural peanut butter (smooth or crunchy, unsweetened)
• 2 tbsp low-sodium soy sauce
• 1 tbsp lime juice
• 1 tbsp honey (or maple syrup for vegan)
• 1 tsp grated fresh ginger
• 1 garlic clove, minced
• 2-3 tbsp water (to thin)
• Optional: ½ tsp sriracha or red pepper flakes for heat
• For the Stir-Fry:
• 2 cups mixed veggies (e.g., broccoli, snap peas, bell peppers, sliced)
• 1 tbsp olive oil
• Salt and pepper to taste
• For the Base:
• 2 cups cooked brown rice (about ¾ cup dry, cooked per package)
• Optional: chopped green onions or crushed peanuts for garnish

Instructions

1. Prep the Tofu: Press the tofu for 15-20 minutes to remove excess water (wrap in a towel and place a heavy object on top). Cut into 1-inch cubes, toss with cornstarch, salt, and pepper until lightly coated.
2. Cook the Tofu: Heat 1 tbsp oil in a large skillet over medium-high heat. Add the tofu cubes in a single layer and cook for 3-4 minutes per side until golden and crispy (about 10-12 minutes total). Remove and set aside.
3. Stir-Fry the Veggies: In the same skillet, add another 1 tbsp oil. Toss in your mixed veggies, season with salt and pepper, and stir-fry for 5-7 minutes until tender-crisp. Add the tofu back in for the last minute to warm through.
4. Make the Peanut Sauce: In a small bowl, whisk together peanut butter, soy sauce, lime juice, honey, ginger, garlic, and water until smooth. Adjust thickness with more water if needed, and tweak the taste—more lime for tang, more honey for sweetness. Stir in sriracha if you like it spicy.
5. Combine: Pour the peanut sauce over the tofu and veggies in the skillet. Stir gently to coat everything evenly, cooking for 1-2 minutes until the sauce thickens slightly.
6. Assemble: Divide the brown rice into four meal prep containers. Top each with a portion of the tofu-veggie stir-fry. Garnish with green onions or crushed peanuts if you’re feeling extra.

Nutrition (Per Serving, Approx.)

• Calories: 430
• Protein: 25g
• Carbs: 45g
• Fat: 18g

Note: Macros can shift based on veggie choices or sauce adjustments. Customize to your goals!

Why We Love This Recipe

This tofu stir-fry is a plant-based protein champ—25 grams per serving!—and the peanut sauce makes it downright addictive. The crispy tofu and fresh veggies soak up that creamy, nutty flavor, while brown rice keeps you full and energized. It’s a meal prep gem that reheats beautifully and satisfies meat-lovers and vegans alike.

Meal Prep Tip

Press and cube the tofu ahead of time to save effort. Store the sauce separately in a small container and drizzle it on after reheating to keep the veggies crisp. These bowls stay fresh in the fridge for up to 4 days—perfect for a week’s worth of lunches!

Make It Your Own

• Spice It Up: Double the sriracha or add chili oil.
• Low-Carb Swap: Use cauliflower rice instead of brown rice.
• Veggie Mix: Try zucchini, carrots, or water chestnuts for variety.

Ready to dig into this peanutty goodness? Whip up this Tofu Stir-Fry and let us know how it powers your week! Tag us with your bowls—we’d love to see your plant-based creations.

Happy prepping!

This post aligns with your brand’s focus on healthy, high-protein meal prep recipes and offers a flavorful vegan option. Let me know if you’d like a macro table embed code, a banner image description, or any tweaks—like extra veggies or a different sauce twist!