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Tofu-Rice Stir-Fry

Tofu-Rice Stir-Fry is a nutritious, vegetarian one-dish meal. Tofu (made with fermented soy bean curd) provides a lot of protein. The brown rice and veggies provide a lot of fiber and some carbohydrates, making this a balanced and tasty meal that be prepared quickly.



Servings: 2
Cooking Time: 10 minutes (and 30 minutes for marinating)

tofu-rice stir-fry

Ingredients

  • 1 cup firm tofu, cut intp 1/4-inch cibes
  • 1/2 cup red rice or brown rice
  • 1/2 cup white rice
  • 1 cup red bell-pepper, cut into 1-inch strips (julienned)
  • 1 cup yellow bell-pepper, cut into 1-inch strips (julienned)
  • 10-12 zucchini slices (1/8-inch thick, with peel)
  • 3 cloves garlic, finely chopped (optional)
  • 2 tbsp sesame seeds
  • 2 tsp sesame oil
  • 2 tsp olive oil
  • Salt to taste
For Marinade
  • 2 tbsp sesame oil
  • 2 tbsp olive oil
  • 2 red chilli sauce (Maggi's or other)
  • 1/2 tsp pulao masala (MTR or other)
  • 2 tbsp soy sauce

Preparation

  1. In a medium bowl, add the tofu along with the marinade ingredients, toss well, and set aside for 30 minutes.

  2. Mix the red and white rice and place in a container with 2 cups water and cook in a pressure cooker (or rice cooker) for 3 whistles (about 7 minutes).

  3. In a large skillet or wok, add the sesame and olive oils and the tofu (without the liquid). Stir-fry on high heat for 3-4 minutes or until lightly browned and crisp. Remove in a bowl.

  4. In the same skillet, add the vegetables along with some salt, and stir-fry until almost tender (1-2 minutes).

  5. Add the rice, tofu, and the remaining marinade liquid, salt as needed, and stir-fry for 2-3 minutes on high heat. Remove the tofu-rice stir-fry from heat.

  6. Serve the tofu-rice stir-fry hot.
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