High Protein Savory Simmered Vegetables

Packed with plant-based protein and vibrant flavors, High Protein Savory Simmered Vegetables is the ultimate one-pan meal for health-conscious food lovers. This hearty recipe combines golden-brown tofu, tender chickpeas, and an array of fresh vegetables—broccoli, carrots, zucchini, and red bell peppers—simmered in a rich, umami-packed sauce made from low-sodium soy sauce, vegetable broth, fresh ginger, and garlic. A touch of sesame oil and a cornstarch slurry add depth and a silky finish, while chopped green onions provide a fresh, zesty garnish. Ready in under an hour, this recipe is perfect for meal prep or weeknight dinners, delivering a delicious and nutrient-dense meal that doesn’t compromise on flavor. Whether served over rice, quinoa, or enjoyed on its own, this dish is a satisfying way to meet your protein needs while indulging in bold, savory goodness.

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 15 oz chickpeas, drained and rinsed
• 2 cups broccoli florets
• 1 medium red bell pepper, sliced
• 1 medium zucchini, sliced
• 2 medium carrots, sliced
• 0.25 cup low-sodium soy sauce
• 1 cup vegetable broth
• 1 tbsp fresh ginger, grated
• 3 medium garlic clove, minced
• 2 tbsp olive oil
• 1 tbsp cornstarch
• 2 tbsp water
• 1 tsp sesame oil
• 0.5 tsp black pepper
• 3 pcs green onions, chopped

Directions

Step 1

Cut the tofu into 1-inch cubes and pat dry with a paper towel to remove excess moisture.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.

Step 3

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

Step 4

Add broccoli florets, red bell pepper, zucchini, and carrots to the skillet. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.

Step 5

In a small bowl, mix soy sauce, vegetable broth, and sesame oil. Pour over the vegetables in the skillet.

Step 6

Return the tofu to the skillet, along with the drained chickpeas. Stir to combine.

Step 7

Mix the cornstarch with 2 tablespoons of water to create a slurry. Pour into the skillet and stir well to thicken the sauce.

Step 8

Simmer everything together for 10 minutes, allowing the flavors to blend and the sauce to thicken.

Step 9

Season with black pepper to taste.

Step 10

Garnish with chopped green onions before serving.

Nutrition Facts

Serving size	(1876.9g)

Amount per serving	% Daily Value*
Calories	2002.9

Total Fat 88.1g	0%
Saturated Fat 12.8g	0%
Polyunsaturated Fat 9.2g
Cholesterol 0mg	0%
Sodium 4634.7mg	0%
Total Carbohydrate 200.0g	0%
Dietary Fiber 58.6g	0%
Total Sugars 44.4g
Protein 124.5g	0%

Vitamin D 0IU	0%
Calcium 3169.5mg	0%
Iron 30.9mg	0%
Potassium 3940.7mg	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: 37.9%

Protein: 23.8%

Carbs: 38.3%