High Protein Stir-Fried Vegetables
Elevate your weeknight dinners with this vibrant and wholesome High Protein Stir-Fried Vegetables recipe! Packed with protein-rich tofu and edamame, and loaded with colorful veggies like broccoli, carrots, bell peppers, and snow peas, this dish is a nutritional powerhouse. Stir-fried to perfection in aromatic sesame oil infused with garlic and ginger, and coated in a flavorful low-sodium soy sauce, each bite bursts with savory goodness. The quick-cooking method ensures your veggies stay tender-crisp and full of natural flavor, while the light sauce adds a satisfying touch without overpowering. Garnished with sesame seeds and green onions, this gluten-free recipe is ready in just 30 minutes, perfect for busy days or healthy meal prep. Serve it on its own or pair it with your favorite grain for a complete meal that’s as delicious as it is nourishing!
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Recipe Information
Ingredients
- 400 g Firm tofu
- 1 cup Edamame (shelled, cooked)
- 2 cups Broccoli florets
- 1 large Carrot
- 1 medium Bell pepper
- 1 cup Snow peas
- 2 tbsp Sesame oil
- 3 tbsp Soy sauce (low sodium, gluten-free if needed)
- 1 tbsp Ginger (grated)
- 3 cloves Garlic (minced)
- 1 tbsp Sesame seeds
- 2 Green onions (sliced)
- 1 tsp Cornstarch
- 2 tbsp Water
- 0.25 tsp Salt
- 0.25 tsp Black pepper
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 10 minutes. Once pressed, cut it into small cubes.
In a small mixing bowl, whisk together soy sauce, cornstarch, and water to create a light sauce. Set aside.
Prepare the vegetables: slice the carrot into thin matchsticks, cut the bell pepper into strips, and trim the ends of the snow peas.
Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 5-7 minutes, flipping occasionally, until golden and slightly crispy. Remove and set aside.
In the same skillet, add the remaining tablespoon of sesame oil. Add garlic and ginger, and stir-fry for about 30 seconds until fragrant.
Toss in the broccoli florets, carrot matchsticks, bell pepper strips, and snow peas. Stir-fry for 5 minutes until the vegetables are tender-crisp.
Add the cooked tofu and shelled edamame to the skillet. Pour the prepared sauce over the mixture and stir well to coat. Cook for another 2-3 minutes, allowing the sauce to slightly thicken.
Season with salt and black pepper to taste.
Remove from heat and garnish with sesame seeds and sliced green onions. Serve immediately.
Nutrition Facts
Calories |
1063 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.8 g | 81% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 13.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2286 mg | 99% | |
| Total Carbohydrate | 68.4 g | 25% | |
| Dietary Fiber | 27.7 g | 99% | |
| Total Sugars | 20.6 g | ||
| Protein | 82.1 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 954 mg | 73% | |
| Iron | 16.4 mg | 91% | |
| Potassium | 2321 mg | 49% | |
*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.
