High Protein Stir Fried Broccoli

Elevate your weeknight dinners with this High Protein Stir Fried Broccoli, a quick, nutrient-packed dish that’s bursting with flavor and texture. Featuring tender-crisp broccoli, golden-browned tofu, and protein-rich edamame, this recipe is a plant-based powerhouse perfect for those seeking a healthy, balanced meal. A savory homemade stir-fry sauce made with low-sodium soy sauce, fresh garlic, and ginger ties the dish together with a bold umami kick, while a sprinkle of sesame seeds and scallions adds the perfect finishing touch. Ready in just 25 minutes, this easy stir-fry is ideal for busy schedules and provides a satisfying, high-protein option for vegans, vegetarians, or anyone looking to add more greens to their plate. Enjoy it as a standalone meal or pair with brown rice or quinoa for a wholesome bowl that’s as delicious as it is nutritious.

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 2

Ingredients

• 400 grams broccoli florets
• 200 grams extra-firm tofu
• 100 grams edamame (shelled, cooked)
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 3 units garlic cloves
• 1 teaspoon ginger (fresh, grated)
• 1 teaspoon cornstarch
• 2 tablespoons water
• 2 units scallions (chopped)
• 1 tablespoon sesame seeds
• 0.5 teaspoon black pepper

Directions

Step 1

Press the extra-firm tofu to remove excess water. Use a tofu press or wrap the tofu block in a clean kitchen towel and place a heavy object on top for 10-15 minutes.

Step 2

While the tofu is pressing, prepare the broccoli by cutting it into bite-sized florets. Peel and mince the garlic and grate the ginger.

Step 3

In a small bowl, whisk together the soy sauce, cornstarch, water, and black pepper to create the stir-fry sauce. Set aside.

Step 4

Once the tofu is pressed, cut it into small cubes.

Step 5

Heat a large non-stick skillet or wok over medium heat. Add the sesame oil and let it warm up.

Step 6

Add the tofu cubes to the skillet and cook for 4-5 minutes, turning occasionally until all sides are golden brown. Remove the tofu from the skillet and set it aside.

Step 7

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

Step 8

Add the broccoli florets and stir-fry for 3-4 minutes until they are tender yet slightly crisp. If needed, add a tablespoon of water to help steam the broccoli.

Step 9

Return the tofu to the skillet, then add the cooked edamame and the prepared sauce. Toss everything together until evenly coated and heated through, about 1-2 minutes.

Step 10

Remove from heat and sprinkle with chopped scallions and sesame seeds before serving.

Nutrition Facts

Serving size	(827.0g)

Amount per serving	% Daily Value*
Calories	743.4

Total Fat 40.3g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 7.9g
Cholesterol 0mg	0%
Sodium 1661.2mg	0%
Total Carbohydrate 48.3g	0%
Dietary Fiber 21.6g	0%
Total Sugars 8.6g
Protein 65.9g	0%

Vitamin D 0IU	0%
Calcium 1654.4mg	0%
Iron 13.9mg	0%
Potassium 1036.5mg	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: 32.2%

Carbs: 23.6%