High Protein Mixed Vegetable Medley
Elevate your mealtime with this High Protein Mixed Vegetable Medley, a vibrant and wholesome dish packed with nourishing ingredients! Combining golden-browned tofu cubes, protein-rich chickpeas, and a colorful mix of vegetables like broccoli, red bell pepper, carrots, and green peas, this recipe is perfect for health-conscious food lovers. Infused with a savory blend of soy sauce, garlic powder, and a burst of lemon juice, every bite is brimming with balanced flavors and freshness. Ready in just 35 minutes, it’s an effortless one-pan meal that works wonderfully as a stand-alone dish or hearty side. Perfect for vegetarians, vegans, and anyone looking for a protein-packed, veggie-loaded option, this recipe is a must-try for busy weeknights or meal prep.
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Recipe Information
Ingredients
- 14 oz extra firm tofu
- 1 cup chickpeas, canned and drained
- 2 cups broccoli florets
- 1 large red bell pepper, sliced
- 2 medium carrots, sliced
- 1 medium red onion, sliced
- 1 cup green peas, frozen and thawed
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Begin by pressing the tofu to remove excess moisture. Wrap it in a clean towel and place a heavy object on top for about 10 minutes.
Once the tofu is pressed, cut it into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the tofu cubes to the skillet and cook until golden brown on all sides, about 8 minutes. Remove from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil.
Add the red onion slices and cook for 2 minutes until they start to soften.
Then, add the broccoli florets, red bell pepper, and carrots. Stir-fry for 5 minutes until the vegetables are slightly tender but still crisp.
Stir in the chickpeas and green peas, and cook for another 2 minutes.
Add the cooked tofu back to the skillet.
Season the vegetable medley with soy sauce, garlic powder, ground black pepper, and salt. Stir well to combine.
Cook for an additional 3 minutes, allowing the flavors to meld together.
Finish by stirring in the lemon juice.
Sprinkle with fresh parsley before serving.
Serve hot as a standalone meal or as a side dish.
Nutrition Facts
Calories |
1487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.4 g | 89% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2985 mg | 130% | |
| Total Carbohydrate | 131.0 g | 48% | |
| Dietary Fiber | 46.0 g | 164% | |
| Total Sugars | 41.4 g | ||
| Protein | 101.5 g | 203% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3067 mg | 236% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 3170 mg | 67% | |
*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.
