tofu indian recipes, tofu pulao, vegan tofu stir-fry with rice
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5 from 2 votes

Tofu stir-fry with rice & veggies | Tofu pulao

This delicious tofu stir-fry with rice and vegetables is a healthy one-dish meal. Seasoned with Indian spices, this tofu pulao recipe is a tasty vegan alternative to paneer pulao.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course, Side Dish
Cuisine: Gluten-free, Indian, Vegan, Vegetarian
Keyword: Rice recipes, Tofu recipes
Servings: 4
Calories: 142kcal


  • 2 tbsp vegetable oil
  • 1 tsp cumin seeds
  • 1 green chilli , chopped
  • 2 carrots , peeled and chopped
  • ½ broccoli head , cut into small florets
  • 2 stalks spring onions , chopped
  • 1 tbsp tomato ketchup
  • 2 tsp cumin powder
  • ½ tsp turmeric powder
  • 1 tsp Kashmiri red chili powder , or to taste
  • Salt , to taste
  • 100 gm firm tofu , cut into cubes
  • 2 cups cooked brown rice


  • Heat oil in a broad pan or kadhai.
  • Add cumin seeds and when the seeds start to spatter add chili, carrots and broccoli florets.
  • Carrots and broccoli take longer to cook, so we add them first. Cover and let them cook for about 3-4 minutes till they start to soften. Stir in between so that the vegetables are evenly cooked and don’t stick to the pan.
  • Next, add the spring onions, all the spices, and tomato ketchup (you can also use your own homemade tomato chutney instead of ketchup).
  • Mix well and sauté for a couple of minutes. Add the cooked brown rice and stir everything together nicely.
  • Add the tofu in the end and gently stir everything together just one more time. Tofu tends to break easily which is why I always add it in the end.
  • Adjust seasoning and serve hot.


I’ve cooked this stir-fry with a mix of Indian spices but you can also make it very Asian by using soya sauce and vinegar for seasoning.


Calories: 142kcal | Carbohydrates: 14.2g | Protein: 3.7g | Fat: 8.3g | Fiber: 1.8g | Sugar: 3g