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Asian-Australian - Lunch, Dinner

Tofu Veggie Stir Fry

A tofu and vegetable stir-fry with broccoli, mushrooms, garlic, soy sauce, and brown rice.

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Tofu Veggie Stir Fry

Cost and nutrition

What this recipe costs

Estimates use curated Coles and Woolworths product matches for Sydney, with prices last checked 25 September 2026. Always check live retailer prices before purchase.

A$2.29per serve, makes 4 serves as written
A$9.18cost to make the full recipe
A$3.05Coles per serve
A$2.29Woolworths per serve
28 mintotal time
34g protein531 kcal per serve

Make it

Ingredients and method

Ingredients

  • 560g Firm tofu
  • 310g Brown rice
  • 1 head Broccoli
  • 220g Mushrooms
  • 55ml Soy sauce
  • 2 cloves Garlic

Method

  1. Prep the ingredients Set out tofu, brown rice, broccoli, mushroom, soy sauce and garlic. Wash, trim, and chop broccoli, mushroom and garlic before heating the pan. Measure soy sauce.
  2. Cook the base Cook brown rice ahead if possible. Spread it on a tray for a few minutes so it steams off and fries cleanly.
  3. Cook the protein Heat a large non-stick pan or wok over medium-high heat and cook tofu until browned and cooked through.
  4. Add vegetables Add broccoli, mushroom and garlic and stir-fry for 3-5 minutes until bright and tender-crisp.
  5. Add sauce Pour in soy sauce, scraping the pan so the sauce coats everything evenly.
  6. Combine Add brown rice back to the pan and toss for 2-3 minutes until hot all the way through.
  7. Serve Divide into serves and season with extra soy sauce to taste.
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