High Protein Stir-Fried Cauliflower
Elevate your weeknight dinner game with this High Protein Stir-Fried Cauliflower recipe, a vibrant and nutritious dish loaded with flavor and packed with plant-based protein. Featuring golden-browned extra-firm tofu, tender-crisp cauliflower florets, and the satisfying crunch of shelled edamame, this recipe is a perfect choice for vegetarians, vegans, or anyone looking to add more protein to their meals. The dish is infused with aromatic garlic and ginger and coated in a savory tamari-sesame stir-fry sauce that’s easy to whip up in minutes. Ready in just 30 minutes, this colorful stir-fry is as versatile as it is delicious—serve it solo or pair it with a bed of fluffy rice or quinoa for a complete, wholesome meal. Whether you’re meal prepping or cooking on the fly, this gluten-free, protein-packed bowl is sure to become a favorite in your kitchen!
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Recipe Information
Ingredients
- 4 cups Cauliflower florets
- 1 block (14 oz) Extra-firm tofu, pressed and cubed
- 1 cup Shelled edamame (cooked)
- 1 medium Red bell pepper, thinly sliced
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, grated
- 2 tablespoons Tamari or soy sauce (use tamari for gluten-free)
- 1 tablespoon Sesame oil
- 1 teaspoon Cornstarch
- 1 tablespoon Water
- 2 tablespoons Vegetable oil
- 1 teaspoon Sesame seeds (optional, for garnish)
- 2 stalks Green onions, thinly sliced (optional, for garnish)
Instructions
Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for 10-15 minutes.
While the tofu is pressing, cut the cauliflower into bite-sized florets and slice the red bell pepper. Mince the garlic and grate the ginger.
In a small bowl, mix the tamari (or soy sauce), sesame oil, cornstarch, and water to make the stir-fry sauce. Set aside.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Once hot, add the tofu cubes and cook for 5-7 minutes, turning occasionally, until all sides are golden brown. Remove from the pan and set aside.
Add the remaining 1 tablespoon of vegetable oil to the same skillet. Add the garlic and ginger, sautéing for 30 seconds until fragrant.
Toss in the cauliflower florets and cook for 5 minutes, stirring occasionally, until they start to soften but retain a slight crunch.
Add the sliced red bell pepper and cooked edamame to the skillet. Continue to stir-fry for 3-4 minutes until the vegetables are tender-crisp.
Return the tofu to the skillet, then pour the prepared stir-fry sauce evenly over the mixture. Stir everything well to coat in the sauce and cook for an additional 2 minutes until the sauce has slightly thickened.
Remove from heat and garnish with sesame seeds and sliced green onions, if desired. Serve hot as-is or over steamed rice or quinoa for a heartier meal.
Nutrition Facts
Calories |
1390 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.8 g | 109% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 22.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2213 mg | 96% | |
| Total Carbohydrate | 77.0 g | 28% | |
| Dietary Fiber | 24.8 g | 89% | |
| Total Sugars | 22.2 g | ||
| Protein | 101.6 g | 203% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3013 mg | 232% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 3728 mg | 79% | |
*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.
