High Protein Delicious Stir-Fried Tofu

Elevate your weeknight dinners with this *High Protein Delicious Stir-Fried Tofu*, a vibrant and nutritious dish packed with plant-based goodness. Featuring golden, pan-seared extra-firm tofu, a rainbow medley of crisp bell peppers, tender broccoli, and sweet carrots, this recipe brings a burst of color and flavor to your table. Infused with aromatic garlic and ginger, then coated in a luscious soy-based sauce, it’s a savory feast that’s as satisfying as it is healthy. Perfect for anyone seeking high-protein vegetarian meals, this quick and easy stir-fry comes together in just 35 minutes and is ideal served alongside fluffy rice or noodles. Garnished with toasted sesame seeds and scallions for an added crunch, it’s the ultimate combination of simplicity, flavor, and nutrition.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 16 ounces extra-firm tofu
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 medium green bell pepper, julienned
• 1 medium red bell pepper, julienned
• 1 medium carrot, julienned
• 2 cups broccoli florets
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons cornstarch
• 2 tablespoons water
• 1 tablespoon sesame seeds
• 2 stalks scallions, sliced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

1. Drain the tofu and press it between paper towels to remove excess moisture. Cut into 1-inch cubes.

Step 2

2. In a large bowl, toss the tofu cubes with 1 tablespoon of soy sauce and allow it to marinate while you prepare the vegetables.

Step 3

3. Prepare the vegetables: julienne the green and red bell peppers and carrot, separate broccoli into small florets, mince the garlic and grate the ginger.

Step 4

4. Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium-high heat.

Step 5

5. Add the tofu cubes to the hot oil and stir-fry until golden brown on all sides, about 6-8 minutes. Remove the tofu from the pan and set aside.

Step 6

6. In the same pan, add another tablespoon of sesame oil and add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.

Step 7

7. Add julienned bell peppers, carrot, and broccoli florets to the pan. Stir-fry for about 5-7 minutes, or until veggies are tender-crisp.

Step 8

8. Meanwhile, in a small bowl, mix the remaining 2 tablespoons of soy sauce with cornstarch and water, stirring to create a smooth sauce.

Step 9

9. Return tofu to the pan and pour the cornstarch mixture over the tofu and vegetables. Gently stir until the sauce thickens, about 1-2 minutes.

Step 10

10. Season with salt and black pepper to taste.

Step 11

11. Garnish with sesame seeds and sliced scallions before serving.

Step 12

12. Serve hot with rice or noodles for a complete meal.

Nutrition Facts

Serving size	(1157.8g)

Amount per serving	% Daily Value*
Calories	1207.7

Total Fat 70.5g	0%
Saturated Fat 10.3g	0%
Polyunsaturated Fat 13.8g
Cholesterol 0mg	0%
Sodium 3093.1mg	0%
Total Carbohydrate 71.6g	0%
Dietary Fiber 24.5g	0%
Total Sugars 18.0g
Protein 87.8g	0%

Vitamin D 0IU	0%
Calcium 3289.6mg	0%
Iron 17.2mg	0%
Potassium 2144.6mg	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: 49.9%

Protein: 27.6%

Carbs: 22.5%