High Protein Potato Stir-Fry
Elevate your stir-fry game with this hearty and nutritious High Protein Potato Stir-Fry, a satisfying one-pan dish packed with vibrant vegetables, crispy tofu, and tender potatoes. This recipe combines bold flavors with a unique mix of ingredients like parboiled potatoes, protein-rich tofu, and a colorful medley of broccoli, green beans, and red bell pepper, all brought together by a savory soy sauce glaze. Perfect as a wholesome meal option for busy weeknights, it’s both quick to prepare—ready in under an hour—and versatile, making it great for meal prep or family-style dining. Garnished with sesame seeds and fresh herbs, this protein-packed stir-fry guarantees a flavorful and nutritious experience that’s both vegan-friendly and gluten-free. Discover the ideal balance of taste and health with this vibrant, high-protein dish!
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Recipe Information
Ingredients
- 4 medium potatoes
- 300 g extra-firm tofu
- 1 red bell pepper
- 200 g broccoli florets
- 150 g green beans
- 1 onion
- 3 garlic cloves
- 3 tbsp soy sauce
- 2 tbsp olive oil
- 1 tbsp cornstarch
- 50 ml water
- 1 tsp black pepper
- 1 tsp salt
- 1 tbsp sesame seeds
- 2 tbsp fresh parsley or cilantro
Instructions
Peel the potatoes and cut them into thin slices, approximately 1/4 inch thick.
Cut the tofu into 1-inch cubes. Pat the cubes dry with paper towels to remove excess moisture.
Slice the red bell pepper and onion into thin strips, and finely chop the garlic.
In a large pot, bring water to boil and parboil the potatoes for about 5 minutes until they start to soften. Drain and set aside.
In a large non-stick frying pan or wok, heat 1 tablespoon of olive oil over medium heat.
Add the tofu cubes and cook until they are golden brown on all sides, about 8-10 minutes. Remove them from the pan and set aside on a plate lined with paper towels.
Add the remaining 1 tablespoon of olive oil to the pan. Add the onions and garlic, sauté for 2 minutes until fragrant.
Add the red bell pepper, broccoli, and green beans to the pan. Stir-fry for 5 minutes until the vegetables are crisp-tender.
Add the parboiled potatoes to the pan. Stir in the soy sauce, black pepper, and salt.
In a small bowl, mix the cornstarch with water to create a slurry. Pour it into the pan and stir until the sauce thickens and evenly coats the vegetables and potatoes.
Return the tofu to the pan and toss gently to combine everything well.
Cook for another 2 minutes to heat through.
Garnish with sesame seeds and finely chopped parsley or cilantro before serving.
Nutrition Facts
Calories |
1644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4454 mg | 194% | |
| Total Carbohydrate | 212.2 g | 77% | |
| Dietary Fiber | 40.9 g | 146% | |
| Total Sugars | 25.8 g | ||
| Protein | 83.4 g | 167% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2363 mg | 182% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 5497 mg | 117% | |
*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.
