High Protein Stir-Fried Vegetables with Rice

Loaded with vibrant veggies, golden crispy tofu, and protein-packed edamame, this High Protein Stir-Fried Vegetables with Rice is a wholesome, plant-based powerhouse that’s perfect for busy weeknights! Aromatic garlic and ginger infuse the dish with a delightful zing, while a savory soy sauce glaze ties everything together beautifully. Served over hearty brown rice, this colorful stir-fry is rich in flavor, texture, and nutrition, making it a satisfying option for vegans and omnivores alike. Ready in just 35 minutes, this gluten-free-friendly recipe is a quick, healthy dinner that's as easy to make as it is to love.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Cooked brown rice
• 1 block (14 oz) Extra-firm tofu (pressed and cubed)
• 1 cup Edamame (shelled, cooked)
• 2 cups Broccoli florets
• 1 cup Carrots (sliced thinly)
• 1 large Red bell pepper (sliced into strips)
• 1 cup Snap peas
• 3 cloves Garlic (minced)
• 1 teaspoon Fresh ginger (grated)
• 3 tablespoons Low-sodium soy sauce (or tamari for gluten-free)
• 2 tablespoons Sesame oil
• 1 teaspoon Cornstarch
• 1 tablespoon Water
• 1 tablespoon Toasted sesame seeds
• 2 stalks Green onions (chopped)
• 1 tablespoon Vegetable oil

Directions

Step 1

Prepare the tofu by pressing it to remove excess moisture using paper towels or a tofu press. Cut the tofu into 1-inch cubes.

Step 2

Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium heat. Add the cubed tofu and cook for 6-8 minutes, turning occasionally, until all sides are golden and slightly crispy. Remove the tofu and set aside.

Step 3

In the same skillet, heat 1 tablespoon of sesame oil over medium heat. Add the minced garlic and grated ginger. Sauté for 1-2 minutes until fragrant.

Step 4

Add the broccoli, carrots, red bell pepper, and snap peas to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender but still crisp.

Step 5

In a small bowl, whisk together the soy sauce (or tamari), cornstarch, and water to make a sauce.

Step 6

Return the tofu to the skillet and pour the sauce over the tofu and vegetables. Stir to coat evenly and cook for an additional 2-3 minutes until the sauce thickens.

Step 7

Add the cooked edamame and stir to combine. Remove from heat.

Step 8

To serve, divide the cooked brown rice among four bowls. Top each bowl with the stir-fried vegetables and tofu.

Step 9

Garnish with toasted sesame seeds and chopped green onions before serving. Enjoy!

Nutrition Facts

Serving size	(1889.0g)

Amount per serving	% Daily Value*
Calories	2011.7

Total Fat 91.3g	0%
Saturated Fat 13.3g	0%
Polyunsaturated Fat 21.5g
Cholesterol 0mg	0%
Sodium 2590.4mg	0%
Total Carbohydrate 200.5g	0%
Dietary Fiber 46.0g	0%
Total Sugars 34.8g
Protein 116.3g	0%

Vitamin D 0IU	0%
Calcium 3212.7mg	0%
Iron 25.9mg	0%
Potassium 3555.7mg	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: 39.3%

Protein: 22.3%

Carbs: 38.4%