High Protein Mixed Vegetable Stir-Fry
Elevate your weeknight dinners with this High Protein Mixed Vegetable Stir-Fry, a vibrant, nutrient-packed dish that’s as satisfying as it is nourishing. Featuring golden, crispy tofu, colorful bell peppers, tender broccoli, and snappy sugar peas, this recipe is a powerhouse of plant-based protein and vitamins. Enhanced with aromatic garlic, fresh ginger, and a savory soy sauce glaze, this stir-fry boasts bold and balanced flavors. Quick and easy to make in just 35 minutes, it’s perfect for busy schedules while offering a wholesome dinner option. Topped with a crunchy sprinkle of sesame seeds and fresh scallions, it’s a beautiful and versatile dish that pairs well with rice, noodles, or enjoyed on its own. Ideal for those seeking high-protein vegan meals or healthy veggie-packed recipes, this stir-fry is a must-try!
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Recipe Information
Ingredients
- 400 grams firm tofu
- 3 tablespoons soy sauce
- 2 tablespoons cornstarch
- 2 tablespoons vegetable oil
- 2 large garlic cloves
- 1 tablespoon fresh ginger
- 1 medium red bell pepper
- 2 cups broccoli florets
- 1 cup sugar snap peas
- 2 medium carrots
- 1 medium red onion
- 1 cup edamame
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds
- 0.25 teaspoon black pepper
- 2 stalks scallions
Instructions
Drain the tofu and press it to remove excess water. Once pressed, cut the tofu into 1-inch cubes.
In a bowl, mix 2 tablespoons of soy sauce and cornstarch. Toss the tofu cubes in this mixture until evenly coated.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown and crispy on all sides, about 6-8 minutes. Remove from the skillet and set aside.
Mince the garlic cloves and grate the fresh ginger. Slice the red bell pepper and carrots into thin strips. Cut the red onion into thin wedges.
Add the remaining tablespoon of vegetable oil to the skillet. Add garlic, ginger, red bell pepper, broccoli florets, sugar snap peas, carrots, and red onion. Stir-fry for 5 minutes until vegetables are tender-crisp.
Add cooked edamame and return the tofu to the skillet. Stir in the remaining tablespoon of soy sauce, sesame oil, and black pepper.
Stir well and cook for an additional 2-3 minutes until everything is heated through. Adjust seasoning to taste if necessary.
Garnish with sesame seeds and sliced scallions before serving hot.
Nutrition Facts
Calories |
1384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.2 g | 99% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 29.4 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 2274 mg | 99% | |
| Total Carbohydrate | 110.7 g | 40% | |
| Dietary Fiber | 37.2 g | 133% | |
| Total Sugars | 34.4 g | ||
| Protein | 85.7 g | 171% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 976 mg | 75% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 2471 mg | 53% | |
*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.
