High Protein Mixed Vegetable Stir Fry

Elevate your weeknight dinners with this High Protein Mixed Vegetable Stir Fry—a vibrant, nutrient-packed dish that's as satisfying as it is wholesome. Bursting with colorful veggies like broccoli, snap peas, and red bell pepper, this recipe combines the plant-based power of firm tofu and protein-rich chickpeas for a meal that fuels your body. Infused with aromatic garlic and ginger and coated in a savory soy-based sauce, this stir fry comes together in just 35 minutes, making it perfect for busy schedules. Lightly toasted sesame seeds and fresh green onion add the perfect finishing touch. Enjoy it on its own or serve over quinoa or brown rice for an even heartier, high-protein option. Whether you're meal-prepping or serving up something fresh, this one-pan dish checks all the boxes for flavor, ease, and nutrition!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 2 cups broccoli florets
• 1 large red bell pepper
• 1 cup snap peas
• 2 medium carrots
• 1 cup canned chickpeas
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon ginger
• 2 cloves garlic
• 2 stalks green onions
• 1 tablespoon cornstarch
• 2 tablespoons water
• 1 tablespoon sesame seeds
• 0.5 teaspoon black pepper

Directions

Step 1

Begin by patting the tofu dry with paper towels, then cut it into bite-sized cubes.

Step 2

Finely grate the ginger and mince the garlic cloves.

Step 3

Slice the red bell pepper into thin strips, peel and slice the carrots into thin rounds, and chop the green onions.

Step 4

Drain and rinse the canned chickpeas.

Step 5

In a large non-stick skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.

Step 6

Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove tofu from the pan and set aside.

Step 7

In the same pan, add the remaining tablespoon of sesame oil, then add the ginger and garlic. Stir-fry for about 30 seconds until fragrant.

Step 8

Add the broccoli florets, red bell pepper, snap peas, and carrots to the pan. Stir-fry the vegetables for about 5-7 minutes until they are just tender.

Step 9

Add the chickpeas and cooked tofu back into the pan with the vegetables.

Step 10

In a small bowl, mix the soy sauce, cornstarch, and water until well combined.

Step 11

Pour the soy sauce mixture over the stir-fry, tossing everything to coat. Cook for an additional 2 minutes until the sauce thickens slightly.

Step 12

Add the black pepper and sesame seeds to the stir fry, giving it a final toss to evenly distribute.

Step 13

Garnish with sliced green onions before serving.

Step 14

Serve hot, either on its own or over a bed of cooked quinoa or brown rice for extra nutrition.

Nutrition Facts

Serving size	(1425.7g)

Amount per serving	% Daily Value*
Calories	1129.1

Total Fat 56.3g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 14.0g
Cholesterol 0mg	0%
Sodium 2659.4mg	0%
Total Carbohydrate 102.3g	0%
Dietary Fiber 31.4g	0%
Total Sugars 31.1g
Protein 72.1g	0%

Vitamin D 0IU	0%
Calcium 960.0mg	0%
Iron 16.1mg	0%
Potassium 2049.2mg	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: 42.1%

Protein: 23.9%

Carbs: 34.0%