High Protein Broccoli Stir-Fry
Packed with vibrant veggies and plant-based protein, this High Protein Broccoli Stir-Fry is a quick and wholesome meal perfect for busy nights. Featuring nutrient-dense broccoli, crispy tofu, colorful bell peppers, and carrots, this stir-fry is bursting with flavor thanks to aromatic garlic and ginger paired with a savory soy sauce glaze. Cooked quinoa adds a hearty, protein-rich base, while sesame oil and seeds provide nutty depth. Ready in under 35 minutes, this recipe caters to vegan and vegetarian diets while delivering a satisfying, nutrient-packed punch. Perfect for meal prep or a family dinner, this dish proves that eating healthy can be truly delicious!
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Recipe Information
Ingredients
- 500 g broccoli florets
- 400 g firm tofu
- 1 medium red bell pepper
- 1 large carrot
- 60 ml soy sauce
- 1 tbsp sesame oil
- 3 cloves garlic cloves
- 1 tbsp ginger
- 1 tbsp sesame seeds
- 2 stalks green onions
- 200 g cooked quinoa
Instructions
Press the tofu: To begin, wrap the tofu in a clean towel and place something heavy on top, like a pan, to remove excess moisture. Let it sit for at least 10 minutes.
Prepare the vegetables: Cut the broccoli into bite-sized florets, julienne the red bell pepper, and slice the carrot diagonally.
Mince the garlic and ginger finely. Chop the green onions into small rings, separating the white and green parts.
Cut the pressed tofu into 1-inch cubes.
In a large pan or wok, heat the sesame oil over medium-high heat. Add the garlic and ginger, sauté for about 30 seconds until fragrant.
Add the cubed tofu to the pan. Cook for 5-7 minutes, turning occasionally, until golden brown on all sides.
Add the broccoli, red bell pepper, and carrot to the pan. Stir-fry for 3-4 minutes, allowing the vegetables to become vibrant yet crisp.
Pour in the soy sauce, and toss everything to coat well. Cook for another 1-2 minutes.
Add the cooked quinoa to the pan, mixing all ingredients thoroughly.
Garnish with the green parts of the green onions and sesame seeds before serving.
Serve hot and enjoy your high-protein broccoli stir-fry!
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 18% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 656 mg | 29% | |
| Total Carbohydrate | 26.7 g | 10% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 5.0 g | ||
| Protein | 25.0 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 774 mg | 60% | |
| Iron | 5.3 mg | 30% | |
| Potassium | 546 mg | 12% | |
*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.
