High Protein Savory Stir Fry Tofu
Packed with plant-based protein and vibrant vegetables, this high-protein savory stir fry tofu is a tasty and nutrient-rich dish perfect for weeknight dinners. Featuring crispy extra-firm tofu coated with cornstarch, tender marinated tofu cubes soaked in a protein-boosting marinade, and a colorful mix of broccoli florets, red bell pepper, and carrots, this recipe combines texture and flavor in every bite. A mouthwatering soy sauce and hoisin-based stir-fry sauce ties the dish together with a savory-sweet taste, while garlic and sesame oil add depth to the aromas. Topped with fresh green onions and crunchy sesame seeds, this stir fry pairs beautifully with steamed rice or quinoa, making it a healthy, satisfying meal that’s quick to prepare in just 35 minutes. Perfect for those seeking high-protein vegan recipes with bold flavors, this dish is a showstopper for any table.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp cornstarch
- 2 tbsp vegetable oil
- 2 cups broccoli florets
- 1 red bell pepper
- 1 carrot
- 3 garlic cloves
- 3 tbsp soy sauce
- 2 tbsp hoisin sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 2 green onions
- 1 tbsp sesame seeds
- 8 oz firm tofu (for marinade)
- 1 tbsp protein powder (pea or soy)
- 4 tbsp water
Instructions
Press the extra-firm tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it sit for at least 15 minutes.
While the tofu is pressing, whisk together 1 tablespoon of protein powder and 4 tablespoons of water to create a marinade. Cut the 8 oz of firm tofu into cubes and marinate it in this mixture for at least 10 minutes.
Cut the pressed extra-firm tofu into 1-inch cubes and toss them with cornstarch until they are evenly coated.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet over medium-high heat. Add the coated extra-firm tofu cubes and cook until they are golden and crispy on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.
In the same skillet, add another tablespoon of vegetable oil. Add the broccoli florets, sliced red bell pepper, and sliced carrot to the skillet. Stir-fry for 5 minutes until the vegetables are tender-crisp.
Minced the garlic cloves and add them to the skillet. Stir-fry for another 1 minute until fragrant.
In a small bowl, mix together soy sauce, hoisin sauce, rice vinegar, and sesame oil to form the stir-fry sauce.
Add the crispy tofu back into the skillet with the marinated firm tofu and stir in the stir-fry sauce. Toss everything together until well combined and heated through, about 3 minutes.
Slice the green onions and sprinkle them over the stir-fry along with sesame seeds before serving.
Serve the high protein savory stir fry tofu over steamed rice or quinoa for a complete meal. Enjoy your healthy and flavorful dish!
Nutrition Facts
Calories |
1606 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.4 g | 125% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 25.3 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 2487 mg | 108% | |
| Total Carbohydrate | 81.5 g | 30% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 21.4 g | ||
| Protein | 120.0 g | 240% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 4449 mg | 342% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 2218 mg | 47% | |
*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.
