Tofu & Rice with Vegetables

No oil, no fuss, just good food. This plant-based stir-fry water-sautes onion and green pepper first, then layers in cubed tofu and sliced mushrooms, and finishes with wilted spinach, crunchy bean sprouts, and sesame seeds steamed under a lid. Everything gets tossed with cooked brown rice and a splash of tamari.

Water-sauteing is a whole-food, plant-based technique that replaces oil with a quarter cup of water. The vegetables soften and caramelize slightly at the edges as the water evaporates, giving you flavor without added fat.

The sesame seeds go in with the spinach and bean sprouts, steaming under the lid for 5 minutes. That brief steam softens them just enough to release their nutty aroma without losing their crunch.

Kitchen Tips

• Press the tofu for 15-20 minutes before cubing to remove excess moisture. Drier tofu holds its shape better during cooking.
• Use firm or extra-firm tofu. Soft tofu will break apart when stirred with the rice.
• Have the brown rice cooked and ready before you start. This comes together fast, and cold leftover rice works perfectly.
• Add the tamari at the very end with the spinach to prevent it from burning on the dry pan.

Variations

• Add a teaspoon of fresh grated ginger and garlic with the onion for more aromatic depth.
• Swap brown rice for quinoa or cauliflower rice for a lower-carb version.
• Toss in shredded carrots or snap peas for extra color and crunch.