High Protein Quick and Easy Vegetable Stir-Fry
Elevate your weeknight meals with this High Protein Quick and Easy Vegetable Stir-Fry, a vibrant dish packed with plant-based protein and wholesome goodness! Featuring firm tofu, nutrient-rich edamame, and a medley of colorful vegetables like broccoli, snap peas, and bell peppers, this recipe is both satisfying and nourishing. Tossed in a perfectly balanced sauce made from low-sodium soy sauce, maple syrup, and sesame oil, every bite bursts with umami flavor. Ready in just 25 minutes, this stir-fry is ideal for busy days, offering a simple yet delicious way to incorporate protein and fresh veggies into your routine. Serve it over fluffy quinoa and garnish with toasted sesame seeds and green onion slices for a complete, healthy meal. Whether you're meal prepping or serving your family, this high-protein vegetable stir-fry is a flavorful solution that caters to vegans and health-conscious foodies alike!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 400 grams firm tofu
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon maple syrup
- 2 tablespoons sesame oil
- 2 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 2 carrots, thinly sliced
- 1 cup snap peas
- 1 cup baby corn, halved
- 1 cup edamame, shelled
- 3 green onions, sliced
- 2 tablespoons toasted sesame seeds
- 2 cups cooked quinoa
- 2 tablespoons water
Instructions
Drain and cut the tofu into small bite-sized cubes. Pat dry with paper towels to remove excess moisture.
In a small bowl, mix together the soy sauce, maple syrup, and sesame oil. Set aside.
Heat a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5 minutes. Remove from the pan and set aside.
In the same pan, add the minced garlic and grated ginger. Sauté for about 1 minute until fragrant.
Add the broccoli florets, sliced red bell pepper, sliced carrots, snap peas, and baby corn to the pan. Stir-fry for about 5 minutes, adding 2 tablespoons of water to help steam the vegetables slightly.
Add the cooked tofu and shelled edamame to the pan. Pour the soy sauce mixture over everything. Stir well until all the ingredients are coated and heated through, about 2-3 minutes.
Toss in the sliced green onions and toasted sesame seeds, stirring just to combine.
Serve the vegetable stir-fry over cooked quinoa, garnishing with additional sliced green onions and sesame seeds if desired.
Nutrition Facts
Calories |
1712 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.6 g | 93% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1802 mg | 78% | |
| Total Carbohydrate | 188.4 g | 69% | |
| Dietary Fiber | 47.0 g | 168% | |
| Total Sugars | 52.4 g | ||
| Protein | 104.7 g | 209% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1173 mg | 90% | |
| Iron | 26.0 mg | 144% | |
| Potassium | 3326 mg | 71% | |
*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.
