High Protein Stir-Fried Cauliflower

Elevate your weeknight dinner with this vibrant and nutrient-packed High Protein Stir-Fried Cauliflower! Loaded with golden-brown tofu, tender-crisp cauliflower florets, and protein-rich edamame, this flavorful stir-fry is a dream come true for health-conscious foodies. A medley of fresh garlic, ginger, and red bell pepper brings bold, aromatic notes, while a savory tamari-based sauce ties everything together with a silky finish. Perfect for those seeking a gluten-free, plant-based, or high-protein meal option, this quick 30-minute recipe is as versatile as it is delicious. Enjoy it on its own or pair it with steamed rice or quinoa for a satisfying, wholesome dinner that will leave you craving seconds!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 cups Cauliflower florets
• 1 block (14 oz) Extra-firm tofu, pressed and cubed
• 1 cup Shelled edamame (cooked)
• 1 medium Red bell pepper, thinly sliced
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, grated
• 2 tablespoons Tamari or soy sauce (use tamari for gluten-free)
• 1 tablespoon Sesame oil
• 1 teaspoon Cornstarch
• 1 tablespoon Water
• 2 tablespoons Vegetable oil
• 1 teaspoon Sesame seeds (optional, for garnish)
• 2 stalks Green onions, thinly sliced (optional, for garnish)

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for 10-15 minutes.

Step 2

While the tofu is pressing, cut the cauliflower into bite-sized florets and slice the red bell pepper. Mince the garlic and grate the ginger.

Step 3

In a small bowl, mix the tamari (or soy sauce), sesame oil, cornstarch, and water to make the stir-fry sauce. Set aside.

Step 4

Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Once hot, add the tofu cubes and cook for 5-7 minutes, turning occasionally, until all sides are golden brown. Remove from the pan and set aside.

Step 5

Add the remaining 1 tablespoon of vegetable oil to the same skillet. Add the garlic and ginger, sautéing for 30 seconds until fragrant.

Step 6

Toss in the cauliflower florets and cook for 5 minutes, stirring occasionally, until they start to soften but retain a slight crunch.

Step 7

Add the sliced red bell pepper and cooked edamame to the skillet. Continue to stir-fry for 3-4 minutes until the vegetables are tender-crisp.

Step 8

Return the tofu to the skillet, then pour the prepared stir-fry sauce evenly over the mixture. Stir everything well to coat in the sauce and cook for an additional 2 minutes until the sauce has slightly thickened.

Step 9

Remove from heat and garnish with sesame seeds and sliced green onions, if desired. Serve hot as-is or over steamed rice or quinoa for a heartier meal.

Nutrition Facts

Serving size	(1311.3g)

Amount per serving	% Daily Value*
Calories	1389.8

Total Fat 84.8g	0%
Saturated Fat 12.1g	0%
Polyunsaturated Fat 22.6g
Cholesterol 0mg	0%
Sodium 2213.1mg	0%
Total Carbohydrate 77.0g	0%
Dietary Fiber 24.8g	0%
Total Sugars 22.2g
Protein 101.6g	0%

Vitamin D 0IU	0%
Calcium 3012.8mg	0%
Iron 19.3mg	0%
Potassium 3728.4mg	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: 51.7%

Protein: 27.5%

Carbs: 20.8%