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Grilled Tofu and Veggie Stir-Fry Recipe
This grilled tofu and veggie stir-fry is a flavorful, blood pressure-friendly lunch idea that’s both satisfying and nutritious.
Served with brown rice, this dish combines tender-crisp vegetables with perfectly grilled tofu, seasoned with a low-sodium soy sauce blend.
Rich in protein, fiber, and essential nutrients, it’s a great way to fuel your day while supporting healthy blood pressure levels.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes | Approximately 350 calories Brown rice (1 cup): ~215 calories Firm tofu (3 oz): ~85 calories Mixed vegetables (1 cup): ~50 calories Low-sodium soy sauce (1 tbsp): ~10 calories |
Ingredients
- 1 cup cooked brown rice
- 3 oz firm tofu, grilled and cubed
- 1 cup mixed vegetables (e.g., broccoli, bell peppers, carrots, snap peas)
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
- 1 clove garlic, minced
- Optional: 1 teaspoon grated fresh ginger
Instruction
- Heat sesame oil in a large skillet over medium heat. Add minced garlic (and ginger, if using) and sauté until fragrant.
- Add mixed vegetables to the skillet and stir-fry for 5–7 minutes, until tender-crisp.
- Add grilled tofu cubes to the skillet and drizzle with low-sodium soy sauce. Toss to coat evenly and cook for another 2–3 minutes.
- Serve the stir-fry over cooked brown rice. Enjoy immediately for a nutritious, blood pressure-friendly meal.
Photos
Extra tips
Flavor variations
- Spicy Kick: Add a pinch of red pepper flakes or a drizzle of sriracha for some heat.
- Nutty Flavor: Sprinkle toasted sesame seeds or chopped peanuts for added crunch and flavor.
- Citrus Twist: Add a splash of fresh lime or lemon juice before serving for a zesty finish.
- Extra Protein: Substitute tofu with tempeh or add cooked chickpeas.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a skillet over medium heat or in the microwave before serving.
- Keep brown rice and stir-fry separate to maintain the texture of the vegetables.
Nutritional insight
- Brown rice provides complex carbohydrates and fiber, helping regulate blood sugar and promoting heart health.
- Tofu is a great source of plant-based protein and contains heart-healthy isoflavones.
- Mixed vegetables are packed with vitamins, antioxidants, and potassium, which support healthy blood pressure.
- Low-sodium soy sauce keeps the dish flavorful while reducing sodium intake.
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