High Protein Stir-Fried Vegetables with Tofu
Packed with vibrant colors and wholesome flavors, this High Protein Stir-Fried Vegetables with Tofu recipe is a plant-based dream that's as healthy as it is satisfying. Featuring crispy, golden tofu cubes coated in cornstarch for the perfect texture, this dish brings together a medley of fresh veggies like broccoli, bell peppers, snow peas, and carrots, all stir-fried in a fragrant ginger-garlic base. Tossed in a savory, umami-rich sauce made with soy and hoisin, every bite is bursting with flavor. Ready in just 35 minutes, this protein-packed stir-fry is a quick, gluten-free-friendly dinner option that pairs beautifully with rice or quinoa. Garnish with toasted sesame seeds and green onions for the ultimate finishing touch. Ideal for weeknights and perfect for anyone seeking a nutritious vegan recipe that's big on taste!
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Ingredients
- 16 oz Extra-firm tofu
- 2 tbsp Cornstarch
- 3 tbsp Neutral oil (e.g., avocado oil, vegetable oil)
- 2 cups Broccoli florets
- 1 cup Carrots (thinly sliced)
- 1.5 cups Bell peppers (assorted colors, sliced)
- 1 cup Snow peas
- 3 cloves Garlic (minced)
- 1 tsp Ginger (grated or minced)
- 3 tbsp Soy sauce (or tamari for gluten-free)
- 2 tbsp Hoisin sauce
- 1 tsp Sesame oil
- 3 tbsp Water
- 1 tbsp Toasted sesame seeds (optional, for garnish)
- 2 tbsp Green onions (chopped, optional, for garnish)
- 4 cups Cooked rice or quinoa (optional, for serving)
Directions
Step 1
Drain the tofu and press it between clean kitchen towels or paper towels for 10-15 minutes to remove excess moisture. Then, cut the tofu into bite-sized cubes.
Step 2
In a mixing bowl, toss the tofu cubes with cornstarch until evenly coated. This will help the tofu crisp up during cooking.
Step 3
Heat 2 tablespoons of the neutral oil in a large nonstick or cast-iron skillet over medium-high heat. Once hot, add the tofu cubes and cook for 8-10 minutes, flipping occasionally, until golden brown and crispy on all sides. Remove the tofu and set aside.
Step 4
In the same skillet, add the remaining 1 tablespoon of oil. Add the minced garlic and ginger, and sauté for 30 seconds until fragrant.
Step 5
Add the broccoli, carrots, bell peppers, and snow peas to the skillet. Stir-fry for 5-7 minutes, stirring frequently, until the vegetables are crisp-tender.
Step 6
In a small bowl, whisk together soy sauce, hoisin sauce, sesame oil, and water to make the stir-fry sauce.
Step 7
Return the cooked tofu to the skillet and pour the stir-fry sauce over the tofu and vegetables. Toss everything together until well coated. Cook for an additional 2 minutes to heat the tofu and allow the flavors to meld.
Step 8
Remove the skillet from heat. Garnish with toasted sesame seeds and chopped green onions, if desired.
Step 9
Serve immediately over cooked rice or quinoa, if using. Enjoy your high-protein vegan stir-fried vegetables with tofu!
Nutrition Facts
| Serving size | (2218.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2632.5 |
| Total Fat 99.9g | 0% |
| Saturated Fat 14.8g | 0% |
| Polyunsaturated Fat 6.4g | |
| Cholesterol 1.0mg | 0% |
| Sodium 3824.5mg | 0% |
| Total Carbohydrate 333.4g | 0% |
| Dietary Fiber 33.5g | 0% |
| Total Sugars 41.3g | |
| Protein 114.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 3482.1mg | 0% |
| Iron 21.7mg | 0% |
| Potassium 3426.2mg | 0% |
Source of Calories