High Protein Quick and Easy Vegetable Stir-Fry

Loaded with vibrant veggies, golden tofu, and a flavorful soy-maple glaze, this High Protein Quick and Easy Vegetable Stir-Fry is a wholesome meal that comes together in just 25 minutes! Perfect for busy weeknights, this recipe combines nutrient-packed ingredients like broccoli, snap peas, and edamame with the hearty goodness of protein-rich quinoa. A pop of fresh ginger and garlic enhances the dish with irresistible aroma and depth, while a drizzle of sesame oil and a sprinkle of toasted sesame seeds add a satisfying crunch and richness. Ideal for plant-based eaters and healthy food lovers alike, this one-pan stir-fry is a balanced, delicious, and fuss-free dinner option that will leave you feeling energized and satisfied.

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon maple syrup
• 2 tablespoons sesame oil
• 2 garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 2 carrots, thinly sliced
• 1 cup snap peas
• 1 cup baby corn, halved
• 1 cup edamame, shelled
• 3 green onions, sliced
• 2 tablespoons toasted sesame seeds
• 2 cups cooked quinoa
• 2 tablespoons water

Directions

Step 1

Drain and cut the tofu into small bite-sized cubes. Pat dry with paper towels to remove excess moisture.

Step 2

In a small bowl, mix together the soy sauce, maple syrup, and sesame oil. Set aside.

Step 3

Heat a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5 minutes. Remove from the pan and set aside.

Step 4

In the same pan, add the minced garlic and grated ginger. Sauté for about 1 minute until fragrant.

Step 5

Add the broccoli florets, sliced red bell pepper, sliced carrots, snap peas, and baby corn to the pan. Stir-fry for about 5 minutes, adding 2 tablespoons of water to help steam the vegetables slightly.

Step 6

Add the cooked tofu and shelled edamame to the pan. Pour the soy sauce mixture over everything. Stir well until all the ingredients are coated and heated through, about 2-3 minutes.

Step 7

Toss in the sliced green onions and toasted sesame seeds, stirring just to combine.

Step 8

Serve the vegetable stir-fry over cooked quinoa, garnishing with additional sliced green onions and sesame seeds if desired.

Nutrition Facts

Serving size	(1926.8g)

Amount per serving	% Daily Value*
Calories	1712.0

Total Fat 72.6g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 11.7g
Cholesterol 0mg	0%
Sodium 1802.5mg	0%
Total Carbohydrate 188.4g	0%
Dietary Fiber 47.0g	0%
Total Sugars 52.4g
Protein 104.7g	0%

Vitamin D 0IU	0%
Calcium 1173.0mg	0%
Iron 26.0mg	0%
Potassium 3326.3mg	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: 35.8%

Protein: 22.9%

Carbs: 41.3%