High Protein Savory Mixed Vegetables
Boost your meal prep game with this hearty and delicious High Protein Savory Mixed Vegetables recipe! Perfect for anyone looking to balance nutrition and flavor, this vibrant dish features a colorful medley of fresh vegetables like broccoli, zucchini, red bell pepper, and mushrooms, combined with protein-packed chickpeas and firm tofu. Enhanced with savory seasonings such as soy sauce, cumin, and paprika, each bite delivers a satisfying combination of textures and bold aromas. Ready in just 40 minutes, this quick and healthy skillet recipe is ideal for busy weeknights or meal prep. Serve it as a standalone entrée for a plant-based powerhouse or pair it as a side dish for a well-rounded meal. Packed with nutrients, rich in protein, and bursting with flavor, this is the ultimate dish for vegetarians, vegans, and anyone seeking wholesome eating options!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 large red bell pepper, chopped
- 1 medium zucchini, sliced
- 5 oz mushrooms, sliced
- 2 cups broccoli florets
- 1 can (15 oz) chickpeas, cooked
- 14 oz tofu, firm, cubed
- 3 tablespoons soy sauce
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the diced onion and minced garlic to the skillet. Sauté for about 3 minutes until the onion becomes translucent.
Stir in the chopped red bell pepper and cook for another 2 minutes.
Add the sliced zucchini and mushrooms to the mixture and sauté for 5 minutes, stirring occasionally.
Next, incorporate the broccoli florets into the skillet, cooking for an additional 3 minutes until they become vibrant green and tender.
Drain and rinse the canned chickpeas, then add them to the skillet along with the cubed firm tofu.
Pour the soy sauce over the vegetables and stir in the ground cumin, ground paprika, and black pepper.
Continue to cook for about 5 more minutes, allowing the tofu to absorb the flavors and become lightly golden.
Once all the vegetables are tender and well-seasoned, remove from the heat.
Garnish the mixed vegetables with fresh chopped parsley before serving.
Serve warm, and enjoy this protein-packed vegetable medley alone or as a side dish.
Nutrition Facts
Calories |
1136 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.3 g | 81% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1889 mg | 82% | |
| Total Carbohydrate | 72.4 g | 26% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 25.5 g | ||
| Protein | 87.1 g | 174% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 2964 mg | 228% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 2910 mg | 62% | |
*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.
