High Protein Mixed Vegetables with Tofu Stir-Fry
Packed with vibrant colors, bold flavors, and a hefty dose of plant-based protein, this High Protein Mixed Vegetables with Tofu Stir-Fry is the ultimate quick and healthy weeknight meal! Featuring tender-crisp broccoli, sweet bell peppers, crunchy sugar snap peas, and perfectly golden tofu, this recipe comes together in just 30 minutes. A simple marinade of soy sauce and cornstarch transforms the tofu into irresistibly crispy bites, while a fragrant base of garlic and ginger infuses the stir-fry with authentic Asian flair. Tossed in a light, silky sauce and finished with a sprinkle of sesame seeds and fresh spring onions, this tofu stir-fry is as nutritious as it is delicious. Serve it over steamed rice or quinoa for a satisfying meal that’s vegan, high in protein, and completely customizable to your favorite vegetables! Ideal for busy lifestyles and meal prep, this recipe is a wholesome, flavor-packed crowd-pleaser.
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Recipe Information
Ingredients
- 400 grams extra-firm tofu
- 3 tablespoons soy sauce
- 2 tablespoons cornstarch
- 2 tablespoons sesame oil
- 150 grams broccoli florets
- 1 medium red bell pepper, sliced
- 1 large carrot, julienned
- 100 grams sugar snap peas
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons vegetable oil
- 2 tablespoons sesame seeds
- 2 stalks spring onions, chopped
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top to press out excess moisture for about 15 minutes. Then cut the tofu into 1-inch cubes.
In a small bowl, combine the soy sauce and 1 tablespoon of cornstarch to create a marinade. Add tofu cubes to the bowl and toss until fully coated. Let it marinate for at least 10 minutes.
Heat 1 tablespoon of sesame oil in a large non-stick skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until they are golden brown and crispy on all sides, about 8-10 minutes. Remove tofu from the pan and set aside.
In the same pan, add the vegetable oil. Add minced garlic and ginger and sauté until fragrant, about 30 seconds.
Add broccoli florets, bell pepper slices, julienned carrot, and sugar snap peas to the pan. Stir-fry the vegetables for about 5 minutes, or until they are tender-crisp.
In a small bowl, mix the remaining tablespoon of cornstarch with 1/4 cup of water. Pour this slurry into the pan, stirring continuously to create a light sauce.
Return the tofu to the pan and toss everything together gently, ensuring the tofu and vegetables are evenly coated with the sauce.
Remove the stir-fry from heat and drizzle with the remaining 1 tablespoon of sesame oil.
Garnish with sesame seeds and chopped spring onions before serving. Serve hot with steamed rice or quinoa for an extra protein boost.
Nutrition Facts
Calories |
1451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.9 g | 124% | |
| Saturated Fat | 14.1 g | 70% | |
| Polyunsaturated Fat | 32.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1973 mg | 86% | |
| Total Carbohydrate | 76.4 g | 28% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 18.5 g | ||
| Protein | 83.2 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2922 mg | 225% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 1790 mg | 38% | |
*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.
