High Protein Stir-Fried Wok Vegetables

Elevate your weeknight dinners with this High Protein Stir-Fried Wok Vegetables recipe—a vibrant, nutrient-packed dish that's as delicious as it is healthy. Featuring golden-crisp tofu, crunchy broccoli, tender sugar snap peas, and vitamin-rich red bell peppers, this recipe delivers a rainbow of flavor and texture. The protein boost from shelled edamame and tofu makes it an excellent plant-based meal option, while the savory tamari-ginger stir-fry sauce ties everything together with bold, umami-packed goodness. Quick to prepare in just 35 minutes, this gluten-free and vegan recipe is perfect for busy schedules. Serve it on its own or pair with steamed rice or quinoa for a complete, satisfying meal that’s sure to impress.

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 300 grams Extra-firm tofu
• 1 cup Edamame (shelled, cooked)
• 2 cups Broccoli florets
• 1 large Red bell pepper
• 1 medium Carrot
• 1 cup Sugar snap peas
• 3 cloves Garlic
• 1 teaspoon Fresh ginger
• 3 tablespoons Tamari (gluten-free soy sauce)
• 1 tablespoon Sesame oil
• 1 tablespoon Olive oil (or neutral cooking oil)
• 2 teaspoons Cornstarch
• 2 tablespoons Water
• 1 teaspoon Sesame seeds (optional for garnish)
• 2 stalks Green onions (optional for garnish)

Directions

Step 1

Press the tofu to remove excess water. Wrap the block of tofu in a clean kitchen towel and place a heavy object on top (like a cast iron pan). Press for 15 minutes.

Step 2

While the tofu is pressing, prepare the vegetables: chop the broccoli into bite-sized florets, slice the red bell pepper into thin strips, julienne the carrot, and trim the ends off the sugar snap peas.

Step 3

Mince the garlic and grate the fresh ginger.

Step 4

Cut the pressed tofu into 1-inch cubes.

Step 5

In a small bowl, whisk together the tamari, sesame oil, cornstarch, and water to create a stir-fry sauce. Set aside.

Step 6

Heat the olive oil in a large wok or skillet over medium-high heat.

Step 7

Add the tofu cubes to the wok and stir-fry for 5-7 minutes, flipping occasionally, until golden brown on all sides. Remove the tofu from the wok and set it aside.

Step 8

In the same wok, add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant.

Step 9

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

Step 10

Add the cooked tofu and edamame to the wok. Pour the stir-fry sauce over everything and toss until evenly coated.

Step 11

Cook for an additional 2 minutes, stirring frequently, until the sauce thickens slightly and coats the tofu and vegetables.

Step 12

Remove from heat and garnish with sesame seeds and sliced green onions, if desired.

Step 13

Serve immediately on its own or with steamed rice or quinoa for a more filling meal.

Nutrition Facts

Serving size	(1183.5g)

Amount per serving	% Daily Value*
Calories	1236.3

Total Fat 64.1g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 5.9g
Cholesterol 0mg	0%
Sodium 3081.5mg	0%
Total Carbohydrate 87.6g	0%
Dietary Fiber 36.5g	0%
Total Sugars 23.2g
Protein 93.4g	0%

Vitamin D 0IU	0%
Calcium 2382.3mg	0%
Iron 19.0mg	0%
Potassium 2279.7mg	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: 44.3%

Protein: 28.7%

Carbs: 26.9%