High Protein Mixed Vegetables with Tofu Stir-Fry
Elevate your weeknight dinners with this high-protein mixed vegetables with tofu stir-fry—a vibrant, nutrient-packed dish that's as flavorful as it is healthy. This quick and easy recipe pairs crispy, golden-brown tofu with a colorful medley of broccoli, red bell peppers, sugar snap peas, and carrots, all brought together in a savory garlic-ginger sauce. A sesame oil drizzle and a sprinkle of toasted sesame seeds add a touch of nuttiness, while chopped spring onions bring a fresh, aromatic finish. Ready in just 30 minutes, this tofu stir-fry is perfect for busy lifestyles and makes an excellent plant-based dinner option. Serve it with steamed rice or quinoa for a complete, protein-rich meal that’s satisfying and wholesome. Whether you're vegan, vegetarian, or simply veggie-curious, this stir-fry is sure to become a new favorite!
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Ingredients
- 400 grams extra-firm tofu
- 3 tablespoons soy sauce
- 2 tablespoons cornstarch
- 2 tablespoons sesame oil
- 150 grams broccoli florets
- 1 medium red bell pepper, sliced
- 1 large carrot, julienned
- 100 grams sugar snap peas
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons vegetable oil
- 2 tablespoons sesame seeds
- 2 stalks spring onions, chopped
Directions
Step 1
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top to press out excess moisture for about 15 minutes. Then cut the tofu into 1-inch cubes.
Step 2
In a small bowl, combine the soy sauce and 1 tablespoon of cornstarch to create a marinade. Add tofu cubes to the bowl and toss until fully coated. Let it marinate for at least 10 minutes.
Step 3
Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown and crispy on all sides, about 8-10 minutes. Remove tofu from the pan and set aside.
Step 4
In the same pan, add the vegetable oil. Add minced garlic and ginger and sauté until fragrant, about 30 seconds.
Step 5
Add broccoli florets, bell pepper slices, julienned carrot, and sugar snap peas to the pan. Stir-fry the vegetables for about 5 minutes, or until they are tender-crisp.
Step 6
In a small bowl, mix the remaining tablespoon of cornstarch with 1/4 cup of water. Pour this slurry into the pan, stirring continuously to create a light sauce.
Step 7
Return the tofu to the pan and toss everything together gently, ensuring the tofu and vegetables are evenly coated with the sauce.
Step 8
Remove the stir-fry from heat and drizzle with the remaining 1 tablespoon of sesame oil.
Step 9
Garnish with sesame seeds and chopped spring onions before serving. Serve hot with steamed rice or quinoa for an extra protein boost.
Nutrition Facts
| Serving size | (1023.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1451.1 |
| Total Fat 96.9g | 0% |
| Saturated Fat 14.1g | 0% |
| Polyunsaturated Fat 32.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1973.3mg | 0% |
| Total Carbohydrate 76.4g | 0% |
| Dietary Fiber 26.7g | 0% |
| Total Sugars 18.5g | |
| Protein 83.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2922.2mg | 0% |
| Iron 17.0mg | 0% |
| Potassium 1789.7mg | 0% |
Source of Calories