High Protein Colorful Vegetable Stir Fry

Bursting with vibrant colors and packed with plant-based protein, this High Protein Colorful Vegetable Stir Fry is a healthy, quick, and delicious meal perfect for busy weeknights. Featuring golden, crispy tofu paired with a medley of fresh veggies like broccoli, bell peppers, carrots, and sugar snap peas, this recipe delivers on both nutrition and flavor. A fragrant blend of garlic, ginger, soy sauce, and sesame oil ties the dish together, while toasted sesame seeds and scallions provide the perfect finishing touch. Ready in just 35 minutes, this stir fry is easily customizable—serve it over fluffy quinoa for a protein-packed vegan option that satisfies every craving. Whether you're meal-prepping or looking for a wholesome dinner, this colorful stir fry makes eating healthy exciting!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 2 cups broccoli florets
• 1 red bell pepper
• 1 yellow bell pepper
• 1 large carrot
• 1 cup sugar snap peas
• 1 red onion
• 3 cloves garlic
• 1 inch piece ginger
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons olive oil
• 1 tablespoon cornstarch
• 1 tablespoon toasted sesame seeds
• 2 scallions
• 7 oz extra firm tofu (for extra protein)
• 1 cup quinoa (optional)
• 2 cups water for cooking quinoa

Directions

Step 1

Begin by preparing the tofu: drain the firm tofu and the extra firm tofu, and press it to remove excess moisture. Then, cut both into 1-inch cubes.

Step 2

In a mixing bowl, combine cubed tofu with 1 tablespoon of soy sauce and 1 tablespoon of cornstarch. Mix well to coat all pieces evenly. Set aside.

Step 3

Prepare the vegetables: cut the broccoli into bite-sized florets, slice the red and yellow bell peppers into thin strips, julienne the carrot, slice the red onion, and mince the garlic and ginger.

Step 4

If using quinoa, rinse it under cold water. In a saucepan, bring 2 cups of water to a boil. Add 1 cup of quinoa, reduce the heat to a simmer, cover, and cook for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Set aside.

Step 5

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides. Remove from the pan and set aside.

Step 6

In the same skillet, add a second tablespoon of olive oil. Throw in the garlic and ginger, and sauté briefly until fragrant, about 30 seconds.

Step 7

Add broccoli, bell peppers, carrot, sugar snap peas, and red onion to the pan. Stir fry the vegetables for 4-5 minutes, ensuring they remain crisp and colorful.

Step 8

Return tofu to the skillet, add the remaining soy sauce, and drizzle with sesame oil. Stir everything together and cook for another 2-3 minutes.

Step 9

Serve the stir fry hot, sprinkled with toasted sesame seeds and sliced scallions. If desired, serve over a bed of cooked quinoa for an extra protein boost.

Nutrition Facts

Serving size	(2301.2g)

Amount per serving	% Daily Value*
Calories	1701.8

Total Fat 85.4g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 8.6g
Cholesterol 0mg	0%
Sodium 2066.9mg	0%
Total Carbohydrate 147.8g	0%
Dietary Fiber 39.7g	0%
Total Sugars 31.2g
Protein 107.9g	0%

Vitamin D 0IU	0%
Calcium 2315.5mg	0%
Iron 22.1mg	0%
Potassium 2799.1mg	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: 42.9%

Protein: 24.1%

Carbs: 33.0%