Quick and Easy Brussels Sprout Stir Fry Recipe

Vegan Brussels Sprouts Stir Fry


  • 500g Brussels sprouts, trimmed and halved
  • 1 red bell pepper, thinly sliced
  • 1 medium carrot, julienned
  • 1 cup broccoli florets
  • 1 cup snap peas, ends trimmed
  • 1 block firm tofu, pressed and cubed
  • 3 cloves garlic, minced (left for 10 minutes)
  • 1 tablespoon ginger, grated
  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon maple syrup
  • 1 tablespoon rice vinegar
  • 2 tablespoons sesame oil
  • Sesame seeds and green onions for garnish
  • Cooked brown rice or quinoa for serving


  1. Prepare the Sauce:
    • In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, and set aside.
  2. Prepare the Tofu:
    • Press the tofu to remove excess water. Cut it into cubes.
  3. Stir-Fry:
    • Heat 1 tablespoon of sesame oil in a large wok or skillet over medium-high heat.
    • Add tofu cubes and cook until golden brown on all sides. Remove tofu from the pan and set aside.
  4. Vegetables:
    • In the same pan, add the remaining sesame oil.
    • Add minced garlic and grated ginger, saut√© for about 30 seconds.
    • Add Brussels sprouts, bell pepper, carrot, broccoli, and snap peas. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
  5. Combine:
    • Add the cooked tofu back to the pan.
    • Pour the sauce over the tofu and vegetables. Toss everything together to coat evenly.
  6. Finish and Serve:
    • Cook for an additional 2-3 minutes until the tofu is heated through and the flavors meld.
    • Serve the stir fry over cooked brown rice or quinoa.
    • Garnish with sesame seeds and chopped green onions.

Easy plant based Brussels sprouts stir fry recipe Tracey Warren Nutrition

Health Benefits:

  1. Brussels Sprouts:
    • Rich in Nutrients: Brussels sprouts are a nutritional powerhouse, providing a significant amount of vitamins C and K, folate, and fiber. These nutrients support immune function, blood clotting, and digestive health.
  2. Tofu:
    • Plant-Based Protein: Tofu is an excellent source of plant-based protein, essential for muscle repair and overall body function. It also contains all nine essential amino acids, making it a complete protein.
  3. Colorful Vegetables (Red Bell Pepper, Carrot, Broccoli, Snap Peas):
    • Antioxidant-Rich: The colorful array of vegetables contributes a variety of antioxidants to the dish, which help combat oxidative stress and inflammation in the body.
  4. Garlic and Ginger:
    • Immune Boost: Both garlic and ginger have immune-boosting properties. Garlic contains allicin, known for its antibacterial and antiviral effects, while ginger has anti-inflammatory and antioxidant properties.
  5. Soy Sauce:
    • Amino Acids: Soy sauce provides depth of flavor and contributes amino acids, including essential ones. Amino acids are the building blocks of proteins, crucial for various bodily functions.
  6. Maple Syrup:
    • Natural Sweetener: Maple syrup adds a touch of sweetness without refined sugars. It also provides small amounts of minerals like manganese and zinc.
  7. Sesame Oil:
    • Healthy Fats: Sesame oil contains heart-healthy monounsaturated and polyunsaturated fats. It also adds a distinctive flavor to the stir fry.
  8. Brown Rice or Quinoa:
    • Whole Grains: Serving the stir fry over brown rice or quinoa provides complex carbohydrates, fiber, and additional nutrients. These whole grains contribute to sustained energy and support digestive health.
  9. Sesame Seeds and Green Onions:
    • Additional Nutrients: Sesame seeds and green onions add a finishing touch of flavor and provide additional nutrients, including vitamins and minerals.

This Vegan Brussels Sprouts Stir Fry offers a balanced combination of vegetables, plant-based protein, and whole grains, making it a nutrient-dense and tasty meal. It's rich in antioxidants, fiber, and essential nutrients, contributing to overall health and well-being.

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