High Protein Stir-Fried Vegetables with Tofu
Elevate your weeknight dinners with this High-Protein Stir-Fried Vegetables with Tofu recipe, a vibrant, nutritious dish that's as flavorful as it is satisfying. Packed with protein from crispy, golden-brown tofu and loaded with colorful, nutrient-rich vegetables like broccoli, carrots, bell peppers, and snow peas, this vegan stir-fry strikes the perfect balance between health and taste. The savory, umami-rich sauce made with soy sauce, hoisin, sesame oil, and a hint of garlic and ginger ties it all together beautifully. Quick and easy to prepare in under 35 minutes, this recipe makes an ideal wholesome meal for busy days. Serve it over rice or quinoa for a complete dish that’s gluten-free friendly and sure to please! Perfect for meal preppers and anyone craving a protein-packed, plant-based stir-fry.
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Recipe Information
Ingredients
- 16 oz Extra-firm tofu
- 2 tbsp Cornstarch
- 3 tbsp Neutral oil (e.g., avocado oil, vegetable oil)
- 2 cups Broccoli florets
- 1 cup Carrots (thinly sliced)
- 1.5 cups Bell peppers (assorted colors, sliced)
- 1 cup Snow peas
- 3 cloves Garlic (minced)
- 1 tsp Ginger (grated or minced)
- 3 tbsp Soy sauce (or tamari for gluten-free)
- 2 tbsp Hoisin sauce
- 1 tsp Sesame oil
- 3 tbsp Water
- 1 tbsp Toasted sesame seeds (optional, for garnish)
- 2 tbsp Green onions (chopped, optional, for garnish)
- 4 cups Cooked rice or quinoa (optional, for serving)
Instructions
Drain the tofu and press it between clean kitchen towels or paper towels for 10-15 minutes to remove excess moisture. Then, cut the tofu into bite-sized cubes.
In a mixing bowl, toss the tofu cubes with cornstarch until evenly coated. This will help the tofu crisp up during cooking.
Heat 2 tablespoons of the neutral oil in a large nonstick or cast-iron skillet over medium-high heat. Once hot, add the tofu cubes and cook for 8-10 minutes, flipping occasionally, until golden brown and crispy on all sides. Remove the tofu and set aside.
In the same skillet, add the remaining 1 tablespoon of oil. Add the minced garlic and ginger, and sauté for 30 seconds until fragrant.
Add the broccoli, carrots, bell peppers, and snow peas to the skillet. Stir-fry for 5-7 minutes, stirring frequently, until the vegetables are crisp-tender.
In a small bowl, whisk together soy sauce, hoisin sauce, sesame oil, and water to make the stir-fry sauce.
Return the cooked tofu to the skillet and pour the stir-fry sauce over the tofu and vegetables. Toss everything together until well coated. Cook for an additional 2 minutes to heat the tofu and allow the flavors to meld.
Remove the skillet from heat. Garnish with toasted sesame seeds and chopped green onions, if desired.
Serve immediately over cooked rice or quinoa, if using. Enjoy your high-protein vegan stir-fried vegetables with tofu!
Nutrition Facts
Calories |
2632 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.9 g | 128% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 3824 mg | 166% | |
| Total Carbohydrate | 333.4 g | 121% | |
| Dietary Fiber | 33.5 g | 120% | |
| Total Sugars | 41.3 g | ||
| Protein | 114.6 g | 229% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3482 mg | 268% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 3426 mg | 73% | |
*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.
