High Protein Cauliflower Stir Fry

Elevate your weeknight dinners with this High Protein Cauliflower Stir Fry, a vibrant and nutritious dish that's as flavorful as it is wholesome. Packed with tender cauliflower florets, crispy tofu cubes, and a medley of colorful veggies like bell peppers, broccoli, and carrots, this recipe is a powerhouse of plant-based protein and essential vitamins. A savory soy sauce glaze, infused with garlic and ginger, ties everything together, while a touch of cornstarch creates the perfect glossy finish. Quick and easy to prepare in just 35 minutes, this stir fry is ideal for anyone looking to enjoy a healthy, high-protein meal without sacrificing flavor. Serve it as a standalone entrée or over brown rice or quinoa for a satisfying, gluten-free dinner packed with texture and taste. Perfect for meal prep and customizable with your favorite vegetables, this recipe is a must-try for busy home cooks and health enthusiasts alike!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 medium head cauliflower
• 14 ounces extra firm tofu
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 3 cloves garlic
• 1 medium green bell pepper
• 1 medium red bell pepper
• 1 cup broccoli florets
• 1 medium carrot
• 3 stalks green onions
• 1 inch piece ginger
• 2 teaspoons cornstarch
• 2 tablespoons water
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by pressing the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for about 10 minutes.

Step 2

Meanwhile, prep the vegetables. Cut the cauliflower into small florets, slice the bell peppers into strips, chop the broccoli into small pieces, and thinly slice the carrot. Mince the garlic and ginger, and chopped the green onions.

Step 3

Cut the tofu into 1-inch cubes once the excess moisture is removed.

Step 4

In a small bowl, mix 2 teaspoons of cornstarch with 2 tablespoons of water to create a slurry. Set aside.

Step 5

Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes in an even layer and cook until all sides are golden brown, about 10 minutes. Remove the tofu from the pan and set aside.

Step 6

In the same pan, add the remaining 1 tablespoon of sesame oil. Add minced garlic and ginger, and sauté for 30 seconds until fragrant.

Step 7

Add the cauliflower, broccoli, bell peppers, and carrot to the pan. Stir-fry for 5-7 minutes, or until the vegetables are tender but still crisp.

Step 8

Return the tofu to the pan, and drizzle the soy sauce over the mixture. Toss to combine.

Step 9

Pour in the cornstarch slurry, stirring continuously until the sauce thickens and coats the vegetables and tofu, about 1 minute.

Step 10

Season with salt and black pepper, and remove from heat.

Step 11

Garnish with the sliced green onions before serving hot.

Nutrition Facts

Serving size	(1462.4g)

Amount per serving	% Daily Value*
Calories	1138.3

Total Fat 65.0g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 12.0g
Cholesterol 0mg	0%
Sodium 3734.1mg	0%
Total Carbohydrate 72.7g	0%
Dietary Fiber 30.2g	0%
Total Sugars 24.5g
Protein 83.7g	0%

Vitamin D 0IU	0%
Calcium 2969.8mg	0%
Iron 16.5mg	0%
Potassium 3429.3mg	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: 48.3%

Protein: 27.7%

Carbs: 24.0%