High Protein Cauliflower Stir Fry
Elevate your weeknight dinners with this High Protein Cauliflower Stir Fry, a vibrant, nutrient-packed dish that’s as delicious as it is wholesome. Featuring tender cauliflower florets, colorful bell peppers, crisp carrots, and hearty broccoli, this stir fry gets a protein boost from golden, pan-seared tofu. Infused with the bold flavors of garlic, ginger, soy sauce, and sesame oil, each bite is a savory symphony of taste and texture. A cornstarch slurry adds a light, glossy finish to the sauce, perfectly coating every vegetable and tofu cube. Ready in just 35 minutes, this quick and easy recipe is perfect for meal prep and makes a satisfying, plant-based main course. Garnished with fresh green onions, it’s not just a meal—it’s a feast of flavor and nutrition. Whether you're a vegetarian, vegan, or simply looking for a healthy dinner option, this high-protein stir fry delivers in every way!
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Recipe Information
Ingredients
- 1 medium head cauliflower
- 14 ounces extra firm tofu
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 3 cloves garlic
- 1 medium green bell pepper
- 1 medium red bell pepper
- 1 cup broccoli florets
- 1 medium carrot
- 3 stalks green onions
- 1 inch piece ginger
- 2 teaspoons cornstarch
- 2 tablespoons water
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by pressing the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for about 10 minutes.
Meanwhile, prep the vegetables. Cut the cauliflower into small florets, slice the bell peppers into strips, chop the broccoli into small pieces, and thinly slice the carrot. Mince the garlic and ginger, and chopped the green onions.
Cut the tofu into 1-inch cubes once the excess moisture is removed.
In a small bowl, mix 2 teaspoons of cornstarch with 2 tablespoons of water to create a slurry. Set aside.
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes in an even layer and cook until all sides are golden brown, about 10 minutes. Remove the tofu from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of sesame oil. Add minced garlic and ginger, and sauté for 30 seconds until fragrant.
Add the cauliflower, broccoli, bell peppers, and carrot to the pan. Stir-fry for 5-7 minutes, or until the vegetables are tender but still crisp.
Return the tofu to the pan, and drizzle the soy sauce over the mixture. Toss to combine.
Pour in the cornstarch slurry, stirring continuously until the sauce thickens and coats the vegetables and tofu, about 1 minute.
Season with salt and black pepper, and remove from heat.
Garnish with the sliced green onions before serving hot.
Nutrition Facts
Calories |
1138 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.0 g | 83% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 12.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3734 mg | 162% | |
| Total Carbohydrate | 72.7 g | 26% | |
| Dietary Fiber | 30.2 g | 108% | |
| Total Sugars | 24.5 g | ||
| Protein | 83.7 g | 167% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2970 mg | 228% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 3429 mg | 73% | |
*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.
