High Protein Quick and Easy Stir Fry Vegetables
Elevate your weeknight dinner game with this High Protein Quick and Easy Stir Fry Vegetables recipe! Packed with vibrant broccoli, sweet red bell peppers, hearty tofu, and edamame, this dish delivers a nutritious burst of plant-based protein in every bite. Flavored with aromatic garlic and ginger and finished with a savory soy sauce glaze, this stir fry is as delicious as it is wholesome. Ready in just 25 minutes, it’s a perfect choice for busy days or easy meal prep. Serve it hot on its own or over a bed of fluffy quinoa or brown rice for added fiber and satisfaction. This vegetarian stir fry is a flavor-packed, nutrient-dense option for healthy eating.
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Recipe Information
Ingredients
- 14 oz extra firm tofu
- 2 cups broccoli florets
- 1 medium red bell pepper
- 1 large carrot
- 1 cup edamame
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 3 cloves garlic
- 1 inch piece ginger
- 2 stalks scallions
- 1 tablespoon sesame seeds
- 1 tablespoon cornstarch
- 3 tablespoons water
Instructions
Drain and press the extra firm tofu to remove excess moisture. Cut into 1-inch cubes.
In a medium bowl, whisk together 3 tablespoons of soy sauce, 1 tablespoon of cornstarch, and 3 tablespoons of water. Add tofu cubes and marinate for 5 minutes while preparing the vegetables.
Cut the red bell pepper into thin strips. Peel and slice the carrot into thin diagonal pieces. Mince the garlic cloves and grate the ginger.
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
Add the marinated tofu cubes, reserving the marinade sauce, and cook for 3-4 minutes or until golden brown on all sides. Remove tofu from the pan and set aside.
In the same skillet, add the minced garlic and grated ginger, stir-fry for about 30 seconds until fragrant.
Add the broccoli florets, red bell pepper strips, carrot slices, and edamame to the skillet. Stir-fry the vegetables for 3-4 minutes, or until they are tender-crisp.
Return the tofu to the skillet, pour the reserved marinade over the vegetables and tofu, and toss everything to combine well.
Cook for an additional 2-3 minutes to allow the sauce to thicken and coat the stir fry.
Garnish with chopped scallions and sesame seeds before serving.
Serve hot as a main dish or over a bed of brown rice or quinoa for added fiber.
Nutrition Facts
Calories |
1166 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.5 g | 85% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 12.5 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 2103 mg | 91% | |
| Total Carbohydrate | 62.2 g | 23% | |
| Dietary Fiber | 28.8 g | 103% | |
| Total Sugars | 15.9 g | ||
| Protein | 96.3 g | 193% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2984 mg | 230% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 2404 mg | 51% | |
*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.
