High Protein Tofu Stir-Fry

Savor the perfect balance of nutrition and flavor with this High Protein Tofu Stir-Fry, an effortless vegan dish packed with vibrant veggies and crispy tofu. This protein-rich recipe features golden, pan-fried tofu cubes coated in a light cornstarch crust, paired with a medley of fresh broccoli, red bell peppers, carrots, and snow peas. A savory, slightly sweet sauce made with gluten-free hoisin, tamari, maple syrup, ginger, and garlic ties all the ingredients together, creating a harmonious burst of umami in every bite. Ready in just 30 minutes, this quick and healthy stir-fry is ideal for busy weeknights and fits seamlessly into vegan, vegetarian, and gluten-free diets. Serve it over fluffy steamed rice or quinoa for a wholesome dinner everyone will love, and don’t forget the finishing touch of sesame seeds and green onions for extra flavor and flair.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp cornstarch
• 2 tbsp avocado oil (or any neutral cooking oil)
• 2 cups broccoli florets
• 1 medium red bell pepper, sliced
• 1 large carrot, julienned
• 1 cup snow peas
• 3 tbsp low-sodium gluten-free soy sauce (or tamari for gluten-free)
• 2 tbsp hoisin sauce (vegan and gluten-free)
• 1 tbsp maple syrup
• 1 tsp ginger, grated
• 3 cloves garlic, minced
• 1 tsp sesame oil
• 1 tsp sesame seeds
• 2 stalks green onions, sliced

Directions

Step 1

Press the tofu: Place the tofu between two plates and set a heavy object on top to press out excess water. Let it sit for at least 10 minutes, then pat dry and cut into 1-inch cubes.

Step 2

Coat the tofu: In a large mixing bowl, toss the tofu cubes with cornstarch until evenly coated.

Step 3

Heat the oil: In a large non-stick skillet or wok, heat 1 tablespoon of avocado oil over medium-high heat.

Step 4

Crisp the tofu: Add the tofu cubes to the skillet and cook for 6-8 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.

Step 5

Sauté the vegetables: Add the remaining 1 tablespoon of avocado oil to the skillet. Add the broccoli, red bell pepper, carrot, and snow peas. Sauté for 4-5 minutes, stirring frequently, until the vegetables are crisp-tender.

Step 6

Prepare the sauce: In a small bowl, whisk together the soy sauce, hoisin sauce, maple syrup, grated ginger, minced garlic, and sesame oil.

Step 7

Combine tofu and sauce: Return the crispy tofu to the skillet with the vegetables. Pour the sauce over the tofu and vegetables and stir to coat evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.

Step 8

Garnish and serve: Remove from heat and garnish with sesame seeds and sliced green onions. Serve hot, over steamed rice or quinoa if desired.

Nutrition Facts

Serving size	(1029.6g)

Amount per serving	% Daily Value*
Calories	1338.6

Total Fat 76.9g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 6.5g
Cholesterol 0mg	0%
Sodium 2278.9mg	0%
Total Carbohydrate 96.6g	0%
Dietary Fiber 22.0g	0%
Total Sugars 41.7g
Protein 81.4g	0%

Vitamin D 0IU	0%
Calcium 2923.4mg	0%
Iron 16.9mg	0%
Potassium 1941.5mg	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: 49.3%

Protein: 23.2%

Carbs: 27.5%