High Protein Sauteed Vegetables with Tofu
Elevate your weeknight meals with this delightful High Protein Sautéed Vegetables with Tofu recipe! Packed with vibrant bell peppers, tender broccoli, and crispy tofu, this dish is a protein-rich, plant-based powerhouse perfect for healthy eating. Flavored with aromatic garlic, ginger, and a savory soy-sesame sauce, it offers a perfect balance of taste and nutrition. Ready in just 35 minutes, this quick and easy dish is ideal for busy lifestyles, and it can be served on its own or paired with rice or quinoa for a complete meal. Garnished with scallions and sesame seeds for a flavorful finish, this recipe is vegan, gluten-free, and loaded with wholesome ingredients to keep you energized. Perfect for meal prep or a simple dinner, these sautéed vegetables with tofu are a delicious way to enjoy a nutritious meat-free option without compromising on flavor.
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Ingredients
- 400 grams firm tofu
- 2 tablespoons olive oil
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 200 grams broccoli florets
- 1 large carrot
- 3 tablespoons soy sauce
- 1 teaspoon sesame oil
- 3 cloves garlic
- 1 inch ginger
- 2 stalks scallions
- 1 tablespoon sesame seeds
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Directions
Step 1
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object like a pan or a can on top to press and remove excess moisture. Let it sit for at least 15 minutes.
Step 2
While the tofu is pressing, slice the red and yellow bell peppers into thin strips. Cut the broccoli florets into bite-sized pieces. Peel and slice the carrot into thin rounds. Mince the garlic and ginger. Chop the scallions into thin rounds, keeping the green and white parts separate.
Step 3
Once the tofu is pressed, cut it into 1-inch cubes.
Step 4
In a large pan, heat one tablespoon of olive oil over medium-high heat. Add the tofu cubes and sauté until golden brown on all sides, about 8-10 minutes. Remove the tofu from the pan and set aside.
Step 5
In the same pan, add the remaining tablespoon of olive oil. Add the minced garlic, ginger, and the white parts of the scallions. Sauté for about 1 minute until fragrant.
Step 6
Add the sliced bell peppers, broccoli florets, and carrot slices to the pan. Sauté the vegetables for about 5-7 minutes until they are tender-crisp.
Step 7
Return the tofu to the pan. Add soy sauce, sesame oil, black pepper, and salt. Toss everything well to combine and coat the tofu and vegetables evenly.
Step 8
Sprinkle with sesame seeds and the green parts of the scallions. Stir well and sauté for an additional 2 minutes until everything is heated through.
Step 9
Serve hot and enjoy your high-protein sauteed vegetables with tofu as a main dish or alongside rice or quinoa.
Nutrition Facts
| Serving size | (1130.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 978.8 |
| Total Fat 67.1g | 0% |
| Saturated Fat 9.7g | 0% |
| Polyunsaturated Fat 10.6g | |
| Cholesterol 0mg | 0% |
| Sodium 3099.0mg | 0% |
| Total Carbohydrate 54.8g | 0% |
| Dietary Fiber 18.7g | 0% |
| Total Sugars 15.0g | |
| Protein 60.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 809.9mg | 0% |
| Iron 10.9mg | 0% |
| Potassium 1766.0mg | 0% |
Source of Calories