High Protein Mixed Vegetable Stir Fry
Elevate your weeknight dinners with this vibrant and nutritious High Protein Mixed Vegetable Stir Fry! Packed with firm tofu, chickpeas, and a colorful medley of crisp broccoli, sweet red bell pepper, crunchy snap peas, and carrots, this plant-based dish delivers a satisfying protein punch while showcasing fresh, wholesome ingredients. Infused with the bold flavors of ginger, garlic, and a savory soy sauce glaze, and finished with a touch of sesame oil and sesame seeds, this stir fry is as flavorful as it is healthy. Ready in just 35 minutes, it’s perfect for busy schedules and can be served solo or over quinoa or brown rice for a hearty meal. Vegan, protein-rich, and bursting with veggies, this stir fry is a quick, delicious way to nourish your body and delight your taste buds!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 2 cups broccoli florets
- 1 large red bell pepper
- 1 cup snap peas
- 2 medium carrots
- 1 cup canned chickpeas
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon ginger
- 2 cloves garlic
- 2 stalks green onions
- 1 tablespoon cornstarch
- 2 tablespoons water
- 1 tablespoon sesame seeds
- 0.5 teaspoon black pepper
Instructions
Begin by patting the tofu dry with paper towels, then cut it into bite-sized cubes.
Finely grate the ginger and mince the garlic cloves.
Slice the red bell pepper into thin strips, peel and slice the carrots into thin rounds, and chop the green onions.
Drain and rinse the canned chickpeas.
In a large non-stick skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.
Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove tofu from the pan and set aside.
In the same pan, add the remaining tablespoon of sesame oil, then add the ginger and garlic. Stir-fry for about 30 seconds until fragrant.
Add the broccoli florets, red bell pepper, snap peas, and carrots to the pan. Stir-fry the vegetables for about 5-7 minutes until they are just tender.
Add the chickpeas and cooked tofu back into the pan with the vegetables.
In a small bowl, mix the soy sauce, cornstarch, and water until well combined.
Pour the soy sauce mixture over the stir-fry, tossing everything to coat. Cook for an additional 2 minutes until the sauce thickens slightly.
Add the black pepper and sesame seeds to the stir fry, giving it a final toss to evenly distribute.
Garnish with sliced green onions before serving.
Serve hot, either on its own or over a bed of cooked quinoa or brown rice for extra nutrition.
Nutrition Facts
Calories |
1129 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 14.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2659 mg | 116% | |
| Total Carbohydrate | 102.3 g | 37% | |
| Dietary Fiber | 31.4 g | 112% | |
| Total Sugars | 31.1 g | ||
| Protein | 72.1 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 960 mg | 74% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 2049 mg | 44% | |
*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.
