High Protein Mixed Vegetable Medley

Elevate your weeknight dinners with this protein-packed High Protein Mixed Vegetable Medley, a colorful and nutritious dish that's as versatile as it is satisfying. Featuring golden, crispy cubes of extra firm tofu, hearty chickpeas, and a vibrant blend of broccoli florets, red bell pepper, and carrots, this recipe delivers a powerhouse of plant-based protein and vitamins in every bite. The medley is stir-fried to perfection in olive oil, seasoned with soy sauce, garlic powder, and a splash of fresh lemon juice, creating a dish that's bursting with flavor. Ready in just 35 minutes, this easy-to-make recipe is ideal for busy lifestyles and serves beautifully as a wholesome main dish or a flavorful side. Perfect for vegans and vegetarians, this high-protein meal is your go-to for balanced eating without compromising on taste. Garnish with freshly chopped parsley for a vibrant finishing touch!

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra firm tofu
• 1 cup chickpeas, canned and drained
• 2 cups broccoli florets
• 1 large red bell pepper, sliced
• 2 medium carrots, sliced
• 1 medium red onion, sliced
• 1 cup green peas, frozen and thawed
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 teaspoon garlic powder
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

Once the tofu is pressed, cut it into 1-inch cubes.

Step 3

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

Step 4

Add the tofu cubes to the skillet and cook until golden brown on all sides, about 8 minutes. Remove from the skillet and set aside.

Step 5

In the same skillet, add the remaining tablespoon of olive oil.

Step 6

Add the red onion slices and cook for 2 minutes until they start to soften.

Step 7

Then, add the broccoli florets, red bell pepper, and carrots. Stir-fry for 5 minutes until the vegetables are slightly tender but still crisp.

Step 8

Stir in the chickpeas and green peas, and cook for another 2 minutes.

Step 9

Add the cooked tofu back to the skillet.

Step 10

Season the vegetable medley with soy sauce, garlic powder, ground black pepper, and salt. Stir well to combine.

Step 11

Cook for an additional 3 minutes, allowing the flavors to meld together.

Step 12

Finish by stirring in the lemon juice.

Step 13

Sprinkle with fresh parsley before serving.

Step 14

Serve hot as a standalone meal or as a side dish.

Nutrition Facts

Serving size	(1469.4g)

Amount per serving	% Daily Value*
Calories	1487.1

Total Fat 69.4g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2985.4mg	0%
Total Carbohydrate 131.0g	0%
Dietary Fiber 46.0g	0%
Total Sugars 41.4g
Protein 101.5g	0%

Vitamin D 0IU	0%
Calcium 3067.3mg	0%
Iron 21.5mg	0%
Potassium 3170.3mg	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: 40.2%

Protein: 26.1%

Carbs: 33.7%