Simple Vegetable Stir-Fry with Brown Rice

Savor the bright flavors and ease of preparation of a handmade stir-fried vegetable dish served with brown rice. Steamed with hearty brown rice, this meal is a celebration of bright, crisp veggies thrown in a flavorful stir-fry sauce. It comes together quickly and is packed with nutrition. This recipe’s charm is its adaptability; you can alter the veggie mix to suit your tastes and the produce that’s in season. The brown rice gives a robust texture and nutty undertone, while the stir-frying method preserves the natural crunch of the veggies. This straightforward stir-fried vegetable dish with brown rice is a great introduction to the world of easy, nutritious, and fulfilling home cooking, perfect for anybody looking for a quick and easy weekday supper or a fun way to get more vegetables into their diet.


  • 2 cups brown rice
  • 4 cups water
  • 2 tablespoons vegetable oil
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 2 cups broccoli florets
  • 1 red bell pepper, thinly sliced
  • 1 carrot, thinly sliced
  • 1 zucchini, thinly sliced
  • 1 cup snap peas
  • 1 block firm tofu, cubed (optional)
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons sesame oil
  • 2 green onions, chopped (optional)
  • Sesame seeds (optional)


For the Brown Rice:

  1. Till the water runs clear, rinse the brown rice under cold water.
  2. Boil four cups of water in a medium saucepan.
  3. Reduce heat to low, cover, and add washed rice. Simmer until the rice is cooked, about 40 to 45 minutes.
  4. Take it off the heat and leave it covered for five more minutes. With a fork, fluff.

For the Vegetable Stir-Fry:

  1. Vegetable oil should be heated over medium-high heat in a big pan or wok.
  2. Add the grated ginger and minced garlic, and heat for 30 seconds or so, or until fragrant.
  3. Add the snap peas, carrot, broccoli, zucchini, and red bell pepper. Cook the veggies for five to seven minutes, or until they are crisp-tender. When adding the tofu, heat it until it turns a light golden color.
  4. Add the sesame oil and soy sauce. To ensure uniform coating, combine all ingredients.

Assembling for Meal Prep:

  1. After cooking, evenly distribute the brown rice into meal prep containers.
  2. Add the stir-fried veggie mixture on top.

Optional Garnishes:

If desired, sprinkle chopped green onions and sesame seeds on top.


Seal the meal prep containers and refrigerate. This meal can be stored for up to 4-5 days

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