High Protein Zucchini Stir Fry

Elevate your weeknight dinners with this vibrant and nutrient-packed High Protein Zucchini Stir Fry! Loaded with crispy golden tofu, tender zucchini, sweet red bell pepper, hearty edamame, and aromatic garlic and ginger, this dish delivers a delicious balance of flavors and textures. The homemade soy-sesame sauce ties everything together with a savory, umami-rich finish, while optional garnishes of green onions and sesame seeds add a touch of elegance. Perfectly prepped in just 30 minutes, this recipe is ideal for busy schedules and serves as a satisfying, plant-based main course packed with protein and fiber. Whether you're looking for a healthy meal prep option or a wholesome dinner idea, this zucchini stir fry is a flavorful, nutrient-rich choice you’ll want to make again and again!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 ounces firm tofu
• 2 medium zucchini
• 1 cup shelled edamame
• 1 medium red bell pepper
• 1 small yellow onion
• 3 pieces garlic cloves
• 1 inch ginger
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1.5 tablespoons olive oil
• 1 teaspoon cornstarch
• 2 tablespoons water
• 2 tablespoons green onions (optional, for garnish)
• 1 teaspoon sesame seeds (optional, for garnish)

Directions

Step 1

Press the tofu for at least 10 minutes to remove excess moisture. Cut it into bite-sized cubes.

Step 2

Slice the zucchini into thin half-moons, dice the red bell pepper, thinly slice the onion, and mince the garlic and ginger.

Step 3

In a small bowl, whisk together the soy sauce, sesame oil, cornstarch, and water to make a sauce. Set aside.

Step 4

Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 6-7 minutes, turning occasionally, until golden brown on all sides. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add the remaining 0.5 tablespoon of olive oil. Sauté the onion, garlic, and ginger for 1-2 minutes until fragrant.

Step 6

Add the zucchini and red bell pepper to the skillet. Stir-fry the vegetables for 3-4 minutes until tender-crisp.

Step 7

Add the edamame to the skillet and cook for another 2 minutes to heat through.

Step 8

Return the cooked tofu to the skillet and pour the prepared sauce over the ingredients. Stir well to coat everything evenly and cook for an additional 2 minutes until the sauce thickens slightly.

Step 9

Transfer the stir fry to serving plates and garnish with chopped green onions and sesame seeds if desired. Serve hot.

Nutrition Facts

Serving size	(1281.1g)

Amount per serving	% Daily Value*
Calories	1114.7

Total Fat 65.0g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 8.1g
Cholesterol 0mg	0%
Sodium 5320.3mg	0%
Total Carbohydrate 79.6g	0%
Dietary Fiber 20.7g	0%
Total Sugars 43.0g
Protein 74.0g	0%

Vitamin D 0IU	0%
Calcium 846.2mg	0%
Iron 13.5mg	0%
Potassium 2602.6mg	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: 48.8%

Protein: 24.7%

Carbs: 26.5%