High Protein Savory Simmered Vegetables
Elevate your weeknight dinners with this High Protein Savory Simmered Vegetables recipe, a hearty and flavorful dish packed with plant-based protein and vibrant vegetables. Featuring golden-browned extra-firm tofu, tender chickpeas, and a medley of nutrient-rich broccoli, carrots, zucchini, and bell peppers, this one-skillet meal is brought to life with a savory blend of low-sodium soy sauce, vegetable broth, fresh ginger, and garlic. A cornstarch slurry thickens the sauce beautifully, coating every piece in umami-rich goodness, while a hint of sesame oil adds depth to the vibrant flavors. Ready in under an hour and perfect for meal prep, this dish is an excellent choice for anyone craving a satisfying, protein-packed, veggie-loaded meal. Garnished with fresh green onions for a finishing touch, it’s ideal served over rice or quinoa for a complete, wholesome dinner the whole family will love.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 15 oz chickpeas, drained and rinsed
- 2 cups broccoli florets
- 1 medium red bell pepper, sliced
- 1 medium zucchini, sliced
- 2 medium carrots, sliced
- 0.25 cup low-sodium soy sauce
- 1 cup vegetable broth
- 1 tbsp fresh ginger, grated
- 3 medium garlic clove, minced
- 2 tbsp olive oil
- 1 tbsp cornstarch
- 2 tbsp water
- 1 tsp sesame oil
- 0.5 tsp black pepper
- 3 pcs green onions, chopped
Instructions
Cut the tofu into 1-inch cubes and pat dry with a paper towel to remove excess moisture.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add grated ginger and minced garlic, sauté for 1 minute until fragrant.
Add broccoli florets, red bell pepper, zucchini, and carrots to the skillet. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
In a small bowl, mix soy sauce, vegetable broth, and sesame oil. Pour over the vegetables in the skillet.
Return the tofu to the skillet, along with the drained chickpeas. Stir to combine.
Mix the cornstarch with 2 tablespoons of water to create a slurry. Pour into the skillet and stir well to thicken the sauce.
Simmer everything together for 10 minutes, allowing the flavors to blend and the sauce to thicken.
Season with black pepper to taste.
Garnish with chopped green onions before serving.
Nutrition Facts
Calories |
2003 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.1 g | 113% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4635 mg | 202% | |
| Total Carbohydrate | 200.0 g | 73% | |
| Dietary Fiber | 58.6 g | 209% | |
| Total Sugars | 44.4 g | ||
| Protein | 124.5 g | 249% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3170 mg | 244% | |
| Iron | 30.9 mg | 172% | |
| Potassium | 3941 mg | 84% | |
*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.
