High Protein Sauteed Vegetables

Elevate your plant-based meals with this High Protein Sautéed Vegetables recipe—a vibrant, nutrient-packed dish that’s as flavorful as it is satisfying. Featuring crispy golden tofu, tender-crisp broccoli, bell peppers, zucchini, and carrots, this recipe is boosted with protein-rich chickpeas and seasoned with fragrant garlic, fresh ginger, and a hint of zesty lemon juice. Perfect for busy weeknights, it comes together in just 35 minutes and is finished with a sprinkle of sesame seeds and freshly chopped parsley for added texture and a burst of freshness. Whether served as a standalone main dish or paired with steamed rice or quinoa, this dish is the ultimate healthy, high-protein stir-fry to fuel your day. A perfect choice for vegans, vegetarians, or anyone looking to load up on wholesome, plant-based nutrition!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams extra firm tofu
• 200 grams broccoli florets
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 medium zucchini
• 2 medium carrots
• 240 grams cooked chickpeas
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 3 large garlic cloves
• 1 inch piece fresh ginger
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon salt
• 1 tablespoon lemon juice
• 1 tablespoon sesame seeds
• 2 tablespoons fresh parsley

Directions

Step 1

Begin by pressing the tofu: wrap it in a clean kitchen towel and place something heavy on top. Leave it for about 15 minutes to remove excess moisture.

Step 2

While the tofu is pressing, prepare the vegetables: Cut the broccoli into florets, slice the bell peppers into strips, cut the zucchini into half-moons, and slice the carrots diagonally.

Step 3

Mince the garlic cloves and grate the fresh ginger.

Step 4

Once the tofu is pressed, cut it into bite-sized cubes.

Step 5

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook until they are golden brown on all sides, about 8-10 minutes. Stir occasionally. Remove tofu from the skillet and set aside.

Step 6

In the same skillet, add the remaining tablespoon of olive oil. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.

Step 7

Add the broccoli, bell peppers, zucchini, and carrots to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.

Step 8

Add the cooked chickpeas to the skillet along with the sautéed tofu.

Step 9

Pour in the soy sauce, ground black pepper, and salt, stirring well to combine. Cook for an additional 2-3 minutes to allow the flavors to meld.

Step 10

Remove the skillet from heat and add the lemon juice. Toss everything well to ensure the lemon juice coats the vegetables and tofu.

Step 11

Transfer the sautéed vegetables to a serving dish. Garnish with sesame seeds and freshly chopped parsley.

Step 12

Serve warm and enjoy your high-protein, flavorful sautéed vegetables!

Nutrition Facts

Serving size	(1596.8g)

Amount per serving	% Daily Value*
Calories	1593.7

Total Fat 76.0g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 5.0g
Cholesterol 0mg	0%
Sodium 4443.7mg	0%
Total Carbohydrate 143.4g	0%
Dietary Fiber 44.3g	0%
Total Sugars 41.2g
Protein 103.8g	0%

Vitamin D 0IU	0%
Calcium 3097.7mg	0%
Iron 23.6mg	0%
Potassium 3492.7mg	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: 40.9%

Protein: 24.8%

Carbs: 34.3%