High Protein Easy Stir-Fried Vegetables
Looking for a quick, nutritious meal packed with plant-based protein? This **High Protein Easy Stir-Fried Vegetables** recipe is your go-to dish for busy weeknights. Featuring golden, pan-seared tofu and a vibrant medley of broccoli, red bell pepper, carrots, and snow peas, this stir-fry is a feast for the eyes and the palate. Infused with the bold flavors of garlic, ginger, and a hint of sesame oil, each bite is satisfying and full of umami goodness. Ready in just 30 minutes, this meal is both simple to prepare and perfect for anyone craving a wholesome, protein-rich dish. Sprinkle with sesame seeds and fresh green onions for the perfect finishing touch, and pair it with steamed rice or noodles for a well-rounded, delicious dinner. Vegan, high in protein, and packed with colorful veggies—it’s a win for your health and your taste buds!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 3 tablespoons soy sauce
- 1 tablespoon cornstarch
- 3 tablespoons vegetable oil
- 2 cups broccoli florets
- 1 large red bell pepper
- 1 large carrot
- 1 cup snow peas
- 3 cloves garlic
- 1 tablespoon ginger
- 1 teaspoon sesame oil
- 1 tablespoon sesame seeds
- 2 green onions
Instructions
Drain and press the tofu for at least 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
In a bowl, mix the soy sauce and cornstarch. Add the tofu cubes and toss gently to coat. Set aside to marinate.
Heat 2 tablespoons of vegetable oil in a large skillet or wok over medium-high heat.
Add the marinated tofu to the skillet and stir-fry for about 8-10 minutes or until golden brown. Remove the tofu from the skillet and set aside.
Add the remaining 1 tablespoon of vegetable oil to the same skillet.
Add the minced garlic and grated ginger, and stir-fry for 30 seconds until fragrant.
Add the broccoli florets, sliced red bell pepper, sliced carrot, and snow peas. Stir-fry the vegetables for about 5-7 minutes or until they are tender-crisp.
Return the cooked tofu to the skillet. Drizzle with sesame oil and toss everything together to combine well.
Sprinkle sesame seeds over the stir-fry.
Garnish with chopped green onions before serving hot.
Nutrition Facts
Calories |
1311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.9 g | 117% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 33.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1901 mg | 83% | |
| Total Carbohydrate | 60.8 g | 22% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 16.2 g | ||
| Protein | 79.6 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2925 mg | 225% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 1931 mg | 41% | |
*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.
