High Protein Sauteed Vegetables with Tofu
Packed with vibrant colors and rich flavors, this High Protein Sautéed Vegetables with Tofu recipe is a nutritious powerhouse that’s perfect for healthy meals any day of the week. Featuring golden-brown, protein-rich firm tofu paired with tender-crisp vegetables like broccoli, bell peppers, and carrots, this dish is elevated with a savory blend of soy sauce, garlic, and ginger. The sesame oil and seeds add a delightful nutty finish, while scallions and black pepper bring a touch of zest. Ready in under 40 minutes, this quick and satisfying recipe is ideal for vegetarians, vegans, or anyone looking for a hearty, nutrient-packed main course. Serve it hot on its own, or pair it with rice or quinoa for a complete meal.
Smart Nutrition Tracking with SnapCalorie
Explore More
Recipe Information
Ingredients
- 400 grams firm tofu
- 2 tablespoons olive oil
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 200 grams broccoli florets
- 1 large carrot
- 3 tablespoons soy sauce
- 1 teaspoon sesame oil
- 3 cloves garlic
- 1 inch ginger
- 2 stalks scallions
- 1 tablespoon sesame seeds
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object like a pan or a can on top to press and remove excess moisture. Let it sit for at least 15 minutes.
While the tofu is pressing, slice the red and yellow bell peppers into thin strips. Cut the broccoli florets into bite-sized pieces. Peel and slice the carrot into thin rounds. Mince the garlic and ginger. Chop the scallions into thin rounds, keeping the green and white parts separate.
Once the tofu is pressed, cut it into 1-inch cubes.
In a large pan, heat one tablespoon of olive oil over medium-high heat. Add the tofu cubes and sauté until golden brown on all sides, about 8-10 minutes. Remove the tofu from the pan and set aside.
In the same pan, add the remaining tablespoon of olive oil. Add the minced garlic, ginger, and the white parts of the scallions. Sauté for about 1 minute until fragrant.
Add the sliced bell peppers, broccoli florets, and carrot slices to the pan. Sauté the vegetables for about 5-7 minutes until they are tender-crisp.
Return the tofu to the pan. Add soy sauce, sesame oil, black pepper, and salt. Toss everything well to combine and coat the tofu and vegetables evenly.
Sprinkle with sesame seeds and the green parts of the scallions. Stir well and sauté for an additional 2 minutes until everything is heated through.
Serve hot and enjoy your high-protein sauteed vegetables with tofu as a main dish or alongside rice or quinoa.
Nutrition Facts
Calories |
303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 25% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 721 mg | 31% | |
| Total Carbohydrate | 15.5 g | 6% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 5.2 g | ||
| Protein | 20.2 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 733 mg | 56% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 501 mg | 11% | |
*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.
