High Protein Colorful Vegetable Stir Fry
Brighten up your dinner table with this High Protein Colorful Vegetable Stir Fry, a nutrient-packed and vibrant dish that’s as healthy as it is satisfying. Featuring crispy pan-fried tofu and an array of fresh vegetables like broccoli, bell peppers, carrots, and sugar snap peas, this recipe is a feast for both the eyes and the taste buds. Infused with aromatic garlic and ginger, and finished with a savory blend of soy sauce and sesame oil, every bite bursts with bold, irresistible flavors. The optional addition of quinoa provides an extra protein punch, making this stir fry perfect for vegetarians and vegans seeking a wholesome meal. Ready in just 35 minutes, it’s a quick and easy recipe that’s perfect for busy weeknights—or anytime you’re craving a colorful, plant-based delight. Sprinkle with toasted sesame seeds and scallions for a final touch, and enjoy a dish that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 2 cups broccoli florets
- 1 red bell pepper
- 1 yellow bell pepper
- 1 large carrot
- 1 cup sugar snap peas
- 1 red onion
- 3 cloves garlic
- 1 inch piece ginger
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons olive oil
- 1 tablespoon cornstarch
- 1 tablespoon toasted sesame seeds
- 2 scallions
- 7 oz extra firm tofu (for extra protein)
- 1 cup quinoa (optional)
- 2 cups water for cooking quinoa
Instructions
Begin by preparing the tofu: drain the firm tofu and the extra firm tofu, and press it to remove excess moisture. Then, cut both into 1-inch cubes.
In a mixing bowl, combine cubed tofu with 1 tablespoon of soy sauce and 1 tablespoon of cornstarch. Mix well to coat all pieces evenly. Set aside.
Prepare the vegetables: cut the broccoli into bite-sized florets, slice the red and yellow bell peppers into thin strips, julienne the carrot, slice the red onion, and mince the garlic and ginger.
If using quinoa, rinse it under cold water. In a saucepan, bring 2 cups of water to a boil. Add 1 cup of quinoa, reduce the heat to a simmer, cover, and cook for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Set aside.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides. Remove from the pan and set aside.
In the same skillet, add a second tablespoon of olive oil. Throw in the garlic and ginger, and sauté briefly until fragrant, about 30 seconds.
Add broccoli, bell peppers, carrot, sugar snap peas, and red onion to the pan. Stir fry the vegetables for 4-5 minutes, ensuring they remain crisp and colorful.
Return tofu to the skillet, add the remaining soy sauce, and drizzle with sesame oil. Stir everything together and cook for another 2-3 minutes.
Serve the stir fry hot, sprinkled with toasted sesame seeds and sliced scallions. If desired, serve over a bed of cooked quinoa for an extra protein boost.
Nutrition Facts
Calories |
1702 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.4 g | 109% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 8.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2067 mg | 90% | |
| Total Carbohydrate | 147.8 g | 54% | |
| Dietary Fiber | 39.7 g | 142% | |
| Total Sugars | 31.2 g | ||
| Protein | 107.9 g | 216% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2316 mg | 178% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 2799 mg | 60% | |
*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.
