High Protein Delicious Stir-Fried Tofu
Elevate your weeknight dinners with this High Protein Delicious Stir-Fried Tofu recipe, a flavorful, nutrient-packed dish that’s perfect for vegetarians and anyone looking to incorporate more plant-based protein into their diet. Featuring golden-browned tofu cubes, tender-crisp julienned veggies like bell peppers, carrots, and broccoli, and a savory garlic-ginger soy sauce, this stir-fry is both filling and irresistibly delicious. Garnished with scallions and sesame seeds for added texture and flavor, it's ready in just 35 minutes and pairs beautifully with rice or noodles for a complete meal. Easy to make, packed with protein, and full of vibrant colors, this stir-fry is a wholesome dinner option that's as healthy as it is satisfying.
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Recipe Information
Ingredients
- 16 ounces extra-firm tofu
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 medium green bell pepper, julienned
- 1 medium red bell pepper, julienned
- 1 medium carrot, julienned
- 2 cups broccoli florets
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons cornstarch
- 2 tablespoons water
- 1 tablespoon sesame seeds
- 2 stalks scallions, sliced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
1. Drain the tofu and press it between paper towels to remove excess moisture. Cut into 1-inch cubes.
2. In a large bowl, toss the tofu cubes with 1 tablespoon of soy sauce and allow it to marinate while you prepare the vegetables.
3. Prepare the vegetables: julienne the green and red bell peppers and carrot, separate broccoli into small florets, mince the garlic and grate the ginger.
4. Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium-high heat.
5. Add the tofu cubes to the hot oil and stir-fry until golden brown on all sides, about 6-8 minutes. Remove the tofu from the pan and set aside.
6. In the same pan, add another tablespoon of sesame oil and add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.
7. Add julienned bell peppers, carrot, and broccoli florets to the pan. Stir-fry for about 5-7 minutes, or until veggies are tender-crisp.
8. Meanwhile, in a small bowl, mix the remaining 2 tablespoons of soy sauce with cornstarch and water, stirring to create a smooth sauce.
9. Return tofu to the pan and pour the cornstarch mixture over the tofu and vegetables. Gently stir until the sauce thickens, about 1-2 minutes.
10. Season with salt and black pepper to taste.
11. Garnish with sesame seeds and sliced scallions before serving.
12. Serve hot with rice or noodles for a complete meal.
Nutrition Facts
Calories |
1208 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.5 g | 90% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 13.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3093 mg | 134% | |
| Total Carbohydrate | 71.6 g | 26% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 18.0 g | ||
| Protein | 87.8 g | 176% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3290 mg | 253% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 2145 mg | 46% | |
*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.
