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Just because you’re on a budget, doesn’t mean that you need to sacrifice tasty, nutritious meals. This brown rice stir fry makes a perfect-for-meal-prep dinner that’s packed with flavor, veggies, and protein! 

completed Veggie Brown Rice Stir Fry  in a bowl against a white background

I love making a big batch of rice on my day off and serving it up throughout the week to my family. It’s great as a main dish and perfect to carry along for a healthy lunch on the go!

If you enjoy this stir fry with brown rice, veggies, and tofu, you might love fried brown rice or this sweet potato fried rice.

Why This Recipe Works

  • Budget-friendly recipe.
  • Quick and easy to make.
  • Works great for meal prep.
  • Kid-friendly vegan stir fry dinner the whole family will love!

What Goes Into This Recipe

Simple, wholesome ingredients make up the list of what you need to make this vegan veggie stir fry.

completed Veggie Brown Rice Stir Fry measured out against a white background
  • Brown rice: Brown rice takes a little longer to cook but the nutritional benefits are worth it!
  • Vegetable broth: Used for cooking rice and gives it much more flavor than cooking in water alone.
  • Vegetable oil: Choose your favorite healthy, neutral cooking oil.
  • Veggies: Onion, red bell pepper, and frozen broccoli!
  • Garlic: Fresh garlic is my top choice for the best flavor.
  • Extra firm tofu: A healthy plant-based protein that cooks up quickly and is perfect when making veggie stir fry. Here’s a great guide to tofu if you need additional guidance!

How To Make a Vegan Stir Fry

  • 1) Cook the brown rice in the vegetable broth in a medium pot with a lid. Once it boils, cover the lid and reduce the heat to low. Cook for 40 minutes. Remove from heat and set aside.
process shot of adding veggie broth to pot
  • 2) Heat the oil in a large skillet over medium-high heat. Add the onion, bell pepper, garlic, broccoli, and tofu. Cook for 4 to 5 minutes or until all the veggies become tender.
  • 3) Add the cooked rice and cook for 5 more minutes. 
process shot of adding brown rice to pan

Expert Tips and FAQs

  • Slightly undercook the brown rice in the pot. It’s going to cook more with the veggies and you don’t want everything too soft.
  • Don’t skip cooking in the broth. It tastes much better with it.
  • Get creative. Feel free to swap out the veggies with others you may enjoy! Mushrooms, cauliflower, spinach, asparagus, green beans, and snow peas are just a few that will work.
Can I make the brown rice in advance?

Yes, you can! If you want to meal prep this recipe, cook the brown rice ahead of time (up to three days ahead) and store it in the fridge until you’re ready to cook. You can also chop the veggies and tofu ahead of time as well by 2-3 days.

More Rice Recipes

Photos by Alfonso Revilla

Veggie Brown Rice Stir Fry

5 from 59 votes
Prep: 10 mins
Cook: 50 mins
Total: 1 hr
Servings: 4 servings
Just because you’re on a budget, doesn’t mean that you need to sacrifice tasty, nutritious meals. This brown rice stir fry makes a perfect-for-meal-prep dinner that’s packed with flavor, veggies, and protein! 

Ingredients 

  • 1 cup brown rice
  • 2 cups of vegetable broth
  • 1 tablespoon of vegetable oil
  • 1 small yellow onion diced
  • 1 red bell pepper diced
  • 3 cloves of garlic minced
  • 1 cup frozen broccoli florets
  • 1 (16-ounce) package of extra firm tofu, cut into ½-inch cubes

Instructions 

  • Mix together the rice and vegetable broth in a medium pot with a lid. Over high heat, bring to a boil. Cover with the lid and reduce the heat to low. Cook for 40 minutes. Remove from heat and set aside.
  • In a large pan over medium-high heat, heat oil. Add the onion, bell pepper, garlic, broccoli, and tofu, and saute for 4 to 5 minutes, until veggies become tender.
  • Stir in the cooked rice and cook for 5 more minutes.

Notes

  • Slightly undercook the brown rice in the pot. It’s going to cook more with the veggies and you don’t want everything too soft.
  • Don’t skip cooking in the broth. It tastes much better with it.
  • Get creative. Feel free to swap out the veggies with others you may enjoy! Mushrooms, cauliflower, spinach, asparagus, green beans, and snow peas are just a few that will work.

Nutrition

Calories: 316kcalCarbohydrates: 50gProtein: 14gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gTrans Fat: 0.02gSodium: 559mgPotassium: 544mgFiber: 4gSugar: 8gVitamin A: 1325IUVitamin C: 63mgCalcium: 84mgIron: 3mg

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Additional Info

Author: Toni Okamoto
Course: Lunch
Cuisine: Asian, Chinese
Method: Stovetop
Diet: Vegan
Keywords: brown rice stir fry, easy recipes, meal prep, rice recipes, tofu recipes, vegan stir fry, vegan veggie stir fry, vegetarian, veggie broth, veggies, weeknight meals
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂
About

Toni Okamoto

“They say you are what you eat, so I strive to be healthy.
My goal in life is not to be rich or wealthy,
‘Cause true wealth comes from good health and wise ways…
we got to start taking better care of ourselves ” – Dead Prez

More about Toni Okamoto

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Comments

  1. 5 stars
    Growing up eating only Chinese white steamed rice made it hard for me to like brown rice as an adult. But, this recipe completely turned me around. The texture and flavor are wonderful and I can truly say that I prefer this now. Plus, it’s way more satisfying!

  2. 5 stars
    This recipe is my go to for whenever I don’t know what to make or I haven’t done my grocery shopping! So easy…