Stir frys are a great tool to increase vegetable consumption. We all know vegetables are a huge contributor to health, and for seniors, the U.S. Dietary Guidelines recommend consuming about 2 ½ cups of vegetables per day. However, on average seniors’ vegetable intake is falling well below that recommendation.
Vegetables are rich in nutrients to help prevent and combat disease and fiber to promote digestive health and help regulate blood sugar. This vegetable tofu stir fry is 100% plant-based with tofu as its protein source, brown rice serving as a complex carbohydrate, and lots and lots of vegetables!
Time: 40 minutes
- 1 cup dry brown rice
- 1 16-ounce container extra firm tofu, drained, dried and cubed
- 2 teaspoons sesame seed oil
- 2 cups broccoli florets
- ½ cup red cabbage, chopped
- 1 green bell pepper, sliced
- ½ cup shelled edamame
- ½ cup corn
- 2 garlic cloves, minced
- 1 teaspoon ginger, minced
- 2 tablespoons coconut aminos
- 1 teaspoon red pepper flakes
- 1 teaspoon lime juice
- Cook one cup dry rice as directed on package.
- While rice is cooking, heat 1 teaspoon of sesame oil in a skillet. Add garlic. Heat until fragrant.
- Add in vegetables, ginger and remaining oil in skillet. Heat on medium low for about 5 minutes.
- Add tofu, coconut aminos and red pepper flakes to skillet, combine and heat for another 5 minutes or until vegetables are fully cooked.
- Remove from heat, spread lime juice over top and mix.
- Serve over rice and enjoy!
Per serving *: 130 calories; fat 4g; saturated fat 0.6g; cholesterol 0mg; sodium 160mg; carbohydrate 23g; fiber 6g; total sugars 11g; added sugars 0g; protein 2g; calcium 6%DV; iron 4%DV; potassium 15%DV
*Please note: Nutrition variation may happen due to ingredient sourcing and measurement variations.