High Protein Stir-Fried Tofu with Vegetables

Elevate your weeknight dinner game with this High Protein Stir-Fried Tofu with Vegetables, a colorful and nutrient-packed dish that’s as wholesome as it is delicious. Featuring golden, crispy cubes of protein-rich firm tofu and a vibrant medley of broccoli, bell pepper, carrots, and snap peas, this recipe is bursting with fresh flavors and textures. Tossed in a savory, umami-rich soy sauce-based stir-fry sauce infused with garlic and ginger, this quick and easy meal comes together in just 30 minutes. Perfect for vegetarians, vegans, and anyone seeking a gluten-free option (by using tamari), this customizable dish pairs beautifully with steamed rice, quinoa, or noodles. Garnish with sesame seeds and green onions for an extra layer of flavor and visual appeal. Enjoy a restaurant-quality stir-fry at home that’s high in protein, low on prep time, and loaded with veggies!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 200 grams broccoli florets
• 1 medium red bell pepper
• 1 medium carrot
• 100 grams snap peas
• 3 tablespoons soy sauce (tamari for gluten-free)
• 1 tablespoon sesame oil
• 3 cloves garlic
• 1 teaspoon ginger
• 1 teaspoon cornstarch
• 3 tablespoons water
• 2 tablespoons vegetable oil
• 2 stalks green onions (optional, for garnish)
• 1 teaspoon sesame seeds (optional, for garnish)

Directions

Step 1

Press the tofu: Remove excess moisture from the tofu by wrapping it in a clean kitchen towel or paper towels and placing a heavy object on top for 10 minutes. Once pressed, cut the tofu into 1-inch cubes.

Step 2

Prepare the sauce: In a small bowl, mix soy sauce (or tamari), sesame oil, cornstarch, and water. Stir well to create a smooth sauce and set aside.

Step 3

Chop the vegetables: Cut the broccoli into bite-sized florets, slice the red bell pepper into thin strips, julienne the carrot, and trim the ends off the snap peas.

Step 4

Heat the oil: In a large non-stick skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat.

Step 5

Cook the tofu: Add the tofu cubes to the skillet and cook for 4-5 minutes on each side, turning gently, until golden brown and crispy. Remove the tofu from the skillet and set aside.

Step 6

Sauté aromatics: In the same skillet, add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.

Step 7

Cook the vegetables: Add the broccoli, red bell pepper, carrot, and snap peas to the skillet. Stir-fry for 5-6 minutes, or until the vegetables are tender but still crisp.

Step 8

Combine tofu and sauce: Return the crispy tofu to the skillet. Pour the prepared sauce over the tofu and vegetables. Toss everything together until evenly coated, and cook for 2-3 minutes until the sauce thickens slightly.

Step 9

Garnish and serve: Remove the stir-fry from the heat. Optional garnishes include sliced green onions and sesame seeds. Serve immediately over steamed rice, quinoa, or noodles for a complete meal.

Nutrition Facts

Serving size	(1058.0g)

Amount per serving	% Daily Value*
Calories	904.4

Total Fat 61.2g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 22.7g
Cholesterol 0mg	0%
Sodium 3175.5mg	0%
Total Carbohydrate 48.9g	0%
Dietary Fiber 17.5g	0%
Total Sugars 17.9g
Protein 61.2g	0%

Vitamin D 0IU	0%
Calcium 873.9mg	0%
Iron 11.8mg	0%
Potassium 1466.2mg	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: 55.6%

Protein: 24.7%

Carbs: 19.7%