High Protein Quick and Easy Stir Fry Vegetables

Elevate your weeknight dinners with this High Protein Quick and Easy Stir Fry Vegetables recipe, perfect for busy lifestyles and health-conscious eaters. Packed with vibrant broccoli florets, crunchy red bell peppers, and tender carrots, this dish pairs protein-rich tofu and edamame with a flavorful soy-ginger sauce for a satisfying meal in just 25 minutes. Cooked in fragrant sesame oil and garnished with scallions and sesame seeds, this stir fry brings restaurant-quality flavor right to your table. Serve it as a stand-alone vegan main dish or over hearty brown rice or quinoa for a balanced, fiber-filled dinner. Simple, nutritious, and packed with plant-based protein, this recipe proves that healthy eating can be both quick and delicious!

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 14 oz extra firm tofu
• 2 cups broccoli florets
• 1 medium red bell pepper
• 1 large carrot
• 1 cup edamame
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 3 cloves garlic
• 1 inch piece ginger
• 2 stalks scallions
• 1 tablespoon sesame seeds
• 1 tablespoon cornstarch
• 3 tablespoons water

Directions

Step 1

Drain and press the extra firm tofu to remove excess moisture. Cut into 1-inch cubes.

Step 2

In a medium bowl, whisk together 3 tablespoons of soy sauce, 1 tablespoon of cornstarch, and 3 tablespoons of water. Add tofu cubes and marinate for 5 minutes while preparing the vegetables.

Step 3

Cut the red bell pepper into thin strips. Peel and slice the carrot into thin diagonal pieces. Mince the garlic cloves and grate the ginger.

Step 4

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

Step 5

Add the marinated tofu cubes, reserving the marinade sauce, and cook for 3-4 minutes or until golden brown on all sides. Remove tofu from the pan and set aside.

Step 6

In the same skillet, add the minced garlic and grated ginger, stir-fry for about 30 seconds until fragrant.

Step 7

Add the broccoli florets, red bell pepper strips, carrot slices, and edamame to the skillet. Stir-fry the vegetables for 3-4 minutes, or until they are tender-crisp.

Step 8

Return the tofu to the skillet, pour the reserved marinade over the vegetables and tofu, and toss everything to combine well.

Step 9

Cook for an additional 2-3 minutes to allow the sauce to thicken and coat the stir fry.

Step 10

Garnish with chopped scallions and sesame seeds before serving.

Step 11

Serve hot as a main dish or over a bed of brown rice or quinoa for added fiber.

Nutrition Facts

Serving size	(1103.4g)

Amount per serving	% Daily Value*
Calories	1166.2

Total Fat 66.5g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 12.5g
Cholesterol 3.2mg	0%
Sodium 2102.9mg	0%
Total Carbohydrate 62.2g	0%
Dietary Fiber 28.8g	0%
Total Sugars 15.9g
Protein 96.3g	0%

Vitamin D 0IU	0%
Calcium 2984.5mg	0%
Iron 18.4mg	0%
Potassium 2403.9mg	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: 48.6%

Protein: 31.3%

Carbs: 20.2%