High Protein Savory Stir Fry Tofu

Packed with plant-based protein and vibrant vegetables, this High Protein Savory Stir Fry Tofu is a quick, healthy dinner option bursting with flavor! Crispy, golden cubes of extra-firm tofu are paired with marinated firm tofu for an added protein boost, then tossed with tender-crisp broccoli, red bell pepper, and carrot in a rich soy-hoisin sauce infused with sesame oil and garlic. Perfectly seasoned and finished with fresh green onions and sesame seeds, this hearty stir-fry is not only delicious but also ideal for meal prep or a busy weeknight dinner. Serve it over steamed rice or quinoa for a wholesome, high-protein meal that's both satisfying and nutritious.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp cornstarch
• 2 tbsp vegetable oil
• 2 cups broccoli florets
• 1 red bell pepper
• 1 carrot
• 3 garlic cloves
• 3 tbsp soy sauce
• 2 tbsp hoisin sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 2 green onions
• 1 tbsp sesame seeds
• 8 oz firm tofu (for marinade)
• 1 tbsp protein powder (pea or soy)
• 4 tbsp water

Directions

Step 1

Press the extra-firm tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it sit for at least 15 minutes.

Step 2

While the tofu is pressing, whisk together 1 tablespoon of protein powder and 4 tablespoons of water to create a marinade. Cut the 8 oz of firm tofu into cubes and marinate it in this mixture for at least 10 minutes.

Step 3

Cut the pressed extra-firm tofu into 1-inch cubes and toss them with cornstarch until they are evenly coated.

Step 4

Heat 1 tablespoon of vegetable oil in a large non-stick skillet over medium-high heat. Add the coated extra-firm tofu cubes and cook until they are golden and crispy on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add another tablespoon of vegetable oil. Add the broccoli florets, sliced red bell pepper, and sliced carrot to the skillet. Stir-fry for 5 minutes until the vegetables are tender-crisp.

Step 6

Minced the garlic cloves and add them to the skillet. Stir-fry for another 1 minute until fragrant.

Step 7

In a small bowl, mix together soy sauce, hoisin sauce, rice vinegar, and sesame oil to form the stir-fry sauce.

Step 8

Add the crispy tofu back into the skillet with the marinated firm tofu and stir in the stir-fry sauce. Toss everything together until well combined and heated through, about 3 minutes.

Step 9

Slice the green onions and sprinkle them over the stir-fry along with sesame seeds before serving.

Step 10

Serve the high protein savory stir fry tofu over steamed rice or quinoa for a complete meal. Enjoy your healthy and flavorful dish!

Nutrition Facts

Serving size	(1237.3g)

Amount per serving	% Daily Value*
Calories	1605.6

Total Fat 97.4g	0%
Saturated Fat 14.4g	0%
Polyunsaturated Fat 25.3g
Cholesterol 1.0mg	0%
Sodium 2486.6mg	0%
Total Carbohydrate 81.5g	0%
Dietary Fiber 26.2g	0%
Total Sugars 21.4g
Protein 120.0g	0%

Vitamin D 0IU	0%
Calcium 4448.7mg	0%
Iron 22.4mg	0%
Potassium 2218.5mg	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: 52.1%

Protein: 28.5%

Carbs: 19.4%