High Protein Broccoli Stir-Fry

Elevate your weeknight dinners with this High Protein Broccoli Stir-Fry, a vibrant and nutrient-packed meal that's as delicious as it is wholesome. Bursting with crisp broccoli florets, tender tofu, and colorful vegetables like red bell pepper and carrot, this stir-fry offers a delightful mix of textures and flavors. Infused with the aromatic blend of garlic, ginger, and sesame oil, and finished with a savory soy sauce glaze, every bite is undeniably satisfying. Protein-rich tofu and fluffy quinoa make this dish a filling, plant-based powerhouse, perfect for vegans and vegetarians alike. Ready in just 35 minutes, this quick and easy recipe is ideal for busy weeknights. Serve it hot, garnished with green onions and sesame seeds, for a fast, healthy dinner that doesn't skimp on flavor.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 g broccoli florets
• 400 g firm tofu
• 1 medium red bell pepper
• 1 large carrot
• 60 ml soy sauce
• 1 tbsp sesame oil
• 3 cloves garlic cloves
• 1 tbsp ginger
• 1 tbsp sesame seeds
• 2 stalks green onions
• 200 g cooked quinoa

Directions

Step 1

Press the tofu: To begin, wrap the tofu in a clean towel and place something heavy on top, like a pan, to remove excess moisture. Let it sit for at least 10 minutes.

Step 2

Prepare the vegetables: Cut the broccoli into bite-sized florets, julienne the red bell pepper, and slice the carrot diagonally.

Step 3

Mince the garlic and ginger finely. Chop the green onions into small rings, separating the white and green parts.

Step 4

Cut the pressed tofu into 1-inch cubes.

Step 5

In a large pan or wok, heat the sesame oil over medium-high heat. Add the garlic and ginger, sauté for about 30 seconds until fragrant.

Step 6

Add the cubed tofu to the pan. Cook for 5-7 minutes, turning occasionally, until golden brown on all sides.

Step 7

Add the broccoli, red bell pepper, and carrot to the pan. Stir-fry for 3-4 minutes, allowing the vegetables to become vibrant yet crisp.

Step 8

Pour in the soy sauce, and toss everything to coat well. Cook for another 1-2 minutes.

Step 9

Add the cooked quinoa to the pan, mixing all ingredients thoroughly.

Step 10

Garnish with the green parts of the green onions and sesame seeds before serving.

Step 11

Serve hot and enjoy your high-protein broccoli stir-fry!

Nutrition Facts

Serving size	(1423.0g)

Amount per serving	% Daily Value*
Calories	991.4

Total Fat 42.5g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 8.0g
Cholesterol 0mg	0%
Sodium 2623.2mg	0%
Total Carbohydrate 99.3g	0%
Dietary Fiber 29.6g	0%
Total Sugars 20.2g
Protein 79.3g	0%

Vitamin D 0IU	0%
Calcium 971.1mg	0%
Iron 15.7mg	0%
Potassium 1735.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.9%

Protein: 28.9%

Carbs: 36.2%