High Protein Sauteed Vegetables
Elevate your healthy eating with this vibrant and nutrient-packed High Protein Sautéed Vegetables recipe! This dish combines golden, pan-seared tofu, tender-crisp veggies like broccoli, bell peppers, zucchini, and carrots, and protein-rich chickpeas, all infused with the robust flavors of garlic, fresh ginger, and soy sauce. With just 35 minutes from prep to plate, this quick and satisfying recipe is perfect for busy weeknights or meal prep. Finished with a refreshing touch of lemon juice, a sprinkle of sesame seeds, and fragrant fresh parsley, this colorful vegan dish is loaded with plant-based protein, antioxidants, and fiber, making it a delicious way to fuel your day. Serve it as a standalone entrée or pair it with your favorite grain for a complete meal!
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Recipe Information
Ingredients
- 400 grams extra firm tofu
- 200 grams broccoli florets
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium zucchini
- 2 medium carrots
- 240 grams cooked chickpeas
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 3 large garlic cloves
- 1 inch piece fresh ginger
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 1 tablespoon lemon juice
- 1 tablespoon sesame seeds
- 2 tablespoons fresh parsley
Instructions
Begin by pressing the tofu: wrap it in a clean kitchen towel and place something heavy on top. Leave it for about 15 minutes to remove excess moisture.
While the tofu is pressing, prepare the vegetables: Cut the broccoli into florets, slice the bell peppers into strips, cut the zucchini into half-moons, and slice the carrots diagonally.
Mince the garlic cloves and grate the fresh ginger.
Once the tofu is pressed, cut it into bite-sized cubes.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook until they are golden brown on all sides, about 8-10 minutes. Stir occasionally. Remove tofu from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
Add the broccoli, bell peppers, zucchini, and carrots to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.
Add the cooked chickpeas to the skillet along with the sautéed tofu.
Pour in the soy sauce, ground black pepper, and salt, stirring well to combine. Cook for an additional 2-3 minutes to allow the flavors to meld.
Remove the skillet from heat and add the lemon juice. Toss everything well to ensure the lemon juice coats the vegetables and tofu.
Transfer the sautéed vegetables to a serving dish. Garnish with sesame seeds and freshly chopped parsley.
Serve warm and enjoy your high-protein, flavorful sautéed vegetables!
Nutrition Facts
Calories |
1594 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.0 g | 97% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4444 mg | 193% | |
| Total Carbohydrate | 143.4 g | 52% | |
| Dietary Fiber | 44.3 g | 158% | |
| Total Sugars | 41.2 g | ||
| Protein | 103.8 g | 208% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3098 mg | 238% | |
| Iron | 23.6 mg | 131% | |
| Potassium | 3493 mg | 74% | |
*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.
