High Protein Stir-Fried Tofu with Vegetables
Packed with vibrant flavors and wholesome ingredients, this High Protein Stir-Fried Tofu with Vegetables recipe is the ultimate healthy and satisfying meal. Featuring golden, crispy cubes of firm tofu, nutrient-dense broccoli, colorful red bell pepper, crunchy snap peas, and sweet carrots, this dish is a powerhouse of plant-based protein and essential vitamins. Tossed in a savory soy sauce and sesame oil glaze, and infused with aromatic garlic and ginger, every bite bursts with irresistible Asian-inspired flavors. Quick and easy to prepare in just 30 minutes, this stir-fry is perfect for busy weeknights and can be customized with gluten-free tamari for dietary needs. Serve with steamed rice, quinoa, or noodles, and elevate the dish with garnishes like fresh green onions and sesame seeds. This recipe is a delicious way to enjoy a healthy, high-protein meal while incorporating vibrant vegetables into your diet!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 400 grams firm tofu
- 200 grams broccoli florets
- 1 medium red bell pepper
- 1 medium carrot
- 100 grams snap peas
- 3 tablespoons soy sauce (tamari for gluten-free)
- 1 tablespoon sesame oil
- 3 cloves garlic
- 1 teaspoon ginger
- 1 teaspoon cornstarch
- 3 tablespoons water
- 2 tablespoons vegetable oil
- 2 stalks green onions (optional, for garnish)
- 1 teaspoon sesame seeds (optional, for garnish)
Instructions
Press the tofu: Remove excess moisture from the tofu by wrapping it in a clean kitchen towel or paper towels and placing a heavy object on top for 10 minutes. Once pressed, cut the tofu into 1-inch cubes.
Prepare the sauce: In a small bowl, mix soy sauce (or tamari), sesame oil, cornstarch, and water. Stir well to create a smooth sauce and set aside.
Chop the vegetables: Cut the broccoli into bite-sized florets, slice the red bell pepper into thin strips, julienne the carrot, and trim the ends off the snap peas.
Heat the oil: In a large non-stick skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat.
Cook the tofu: Add the tofu cubes to the skillet and cook for 4-5 minutes on each side, turning gently, until golden brown and crispy. Remove the tofu from the skillet and set aside.
Sauté aromatics: In the same skillet, add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.
Cook the vegetables: Add the broccoli, red bell pepper, carrot, and snap peas to the skillet. Stir-fry for 5-6 minutes, or until the vegetables are tender but still crisp.
Combine tofu and sauce: Return the crispy tofu to the skillet. Pour the prepared sauce over the tofu and vegetables. Toss everything together until evenly coated, and cook for 2-3 minutes until the sauce thickens slightly.
Garnish and serve: Remove the stir-fry from the heat. Optional garnishes include sliced green onions and sesame seeds. Serve immediately over steamed rice, quinoa, or noodles for a complete meal.
Nutrition Facts
Calories |
904 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.2 g | 78% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 22.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3176 mg | 138% | |
| Total Carbohydrate | 48.9 g | 18% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 17.9 g | ||
| Protein | 61.2 g | 122% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 874 mg | 67% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1466 mg | 31% | |
*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.
