High Protein Mixed Vegetable Stir-Fry

Elevate your weeknight dinner game with this vibrant and nutrient-packed High Protein Mixed Vegetable Stir-Fry! Bursting with colorful vegetables like broccoli, sugar snap peas, red bell peppers, and carrots, this dish combines the plant-based protein power of crispy, golden tofu and tender edamame. Infused with a savory blend of garlic, fresh ginger, soy sauce, and sesame oil, every bite is a flavor-packed delight. Ready in just 35 minutes, it’s a quick and wholesome meal perfect for busy evenings. Garnished with sesame seeds and scallions for a touch of crunch and freshness, this stir-fry is a satisfying, protein-rich option that's as good on its own as it is over a bed of steamed rice or noodles.

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 3 tablespoons soy sauce
• 2 tablespoons cornstarch
• 2 tablespoons vegetable oil
• 2 large garlic cloves
• 1 tablespoon fresh ginger
• 1 medium red bell pepper
• 2 cups broccoli florets
• 1 cup sugar snap peas
• 2 medium carrots
• 1 medium red onion
• 1 cup edamame
• 1 tablespoon sesame oil
• 1 tablespoon sesame seeds
• 0.25 teaspoon black pepper
• 2 stalks scallions

Directions

Step 1

Drain the tofu and press it to remove excess water. Once pressed, cut the tofu into 1-inch cubes.

Step 2

In a bowl, mix 2 tablespoons of soy sauce and cornstarch. Toss the tofu cubes in this mixture until evenly coated.

Step 3

Heat 1 tablespoon of vegetable oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown and crispy on all sides, about 6-8 minutes. Remove from the skillet and set aside.

Step 4

Mince the garlic cloves and grate the fresh ginger. Slice the red bell pepper and carrots into thin strips. Cut the red onion into thin wedges.

Step 5

Add the remaining tablespoon of vegetable oil to the skillet. Add garlic, ginger, red bell pepper, broccoli florets, sugar snap peas, carrots, and red onion. Stir-fry for 5 minutes until vegetables are tender-crisp.

Step 6

Add cooked edamame and return the tofu to the skillet. Stir in the remaining tablespoon of soy sauce, sesame oil, and black pepper.

Step 7

Stir well and cook for an additional 2-3 minutes until everything is heated through. Adjust seasoning to taste if necessary.

Step 8

Garnish with sesame seeds and sliced scallions before serving hot.

Nutrition Facts

Serving size	(1435.9g)

Amount per serving	% Daily Value*
Calories	1384.4

Total Fat 77.2g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 29.4g
Cholesterol 3.2mg	0%
Sodium 2274.1mg	0%
Total Carbohydrate 110.7g	0%
Dietary Fiber 37.2g	0%
Total Sugars 34.4g
Protein 85.7g	0%

Vitamin D 0IU	0%
Calcium 976.3mg	0%
Iron 16.5mg	0%
Potassium 2471.3mg	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: 46.9%

Protein: 23.2%

Carbs: 29.9%