High Protein Stir-Fried Wok Vegetables
Elevate your weeknight dinners with this vibrant and nutritious High Protein Stir-Fried Wok Vegetables recipe! Packed with plant-based protein from extra-firm tofu and edamame, and loaded with colorful, crisp veggies like broccoli, red bell pepper, carrots, and sugar snap peas, this quick and easy dish delivers a wholesome meal in just 35 minutes. Flavored with a savory tamari and sesame oil stir-fry sauce, and finished with fragrant garlic and ginger, this gluten-free stir-fry is bursting with flavor and texture. Perfect for satisfying both your hunger and health goals, this versatile recipe can be served on its own or paired with steamed rice or quinoa for an extra hearty meal. Ideal for meal prep or a speedy dinner, it’s a go-to choice for plant-based protein lovers!
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Recipe Information
Ingredients
- 300 grams Extra-firm tofu
- 1 cup Edamame (shelled, cooked)
- 2 cups Broccoli florets
- 1 large Red bell pepper
- 1 medium Carrot
- 1 cup Sugar snap peas
- 3 cloves Garlic
- 1 teaspoon Fresh ginger
- 3 tablespoons Tamari (gluten-free soy sauce)
- 1 tablespoon Sesame oil
- 1 tablespoon Olive oil (or neutral cooking oil)
- 2 teaspoons Cornstarch
- 2 tablespoons Water
- 1 teaspoon Sesame seeds (optional for garnish)
- 2 stalks Green onions (optional for garnish)
Instructions
Press the tofu to remove excess water. Wrap the block of tofu in a clean kitchen towel and place a heavy object on top (like a cast iron pan). Press for 15 minutes.
While the tofu is pressing, prepare the vegetables: chop the broccoli into bite-sized florets, slice the red bell pepper into thin strips, julienne the carrot, and trim the ends off the sugar snap peas.
Mince the garlic and grate the fresh ginger.
Cut the pressed tofu into 1-inch cubes.
In a small bowl, whisk together the tamari, sesame oil, cornstarch, and water to create a stir-fry sauce. Set aside.
Heat the olive oil in a large wok or skillet over medium-high heat.
Add the tofu cubes to the wok and stir-fry for 5-7 minutes, flipping occasionally, until golden brown on all sides. Remove the tofu from the wok and set it aside.
In the same wok, add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant.
Add the broccoli, red bell pepper, carrot, and sugar snap peas to the wok. Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.
Add the cooked tofu and edamame to the wok. Pour the stir-fry sauce over everything and toss until evenly coated.
Cook for an additional 2 minutes, stirring frequently, until the sauce thickens slightly and coats the tofu and vegetables.
Remove from heat and garnish with sesame seeds and sliced green onions, if desired.
Serve immediately on its own or with steamed rice or quinoa for a more filling meal.
Nutrition Facts
Calories |
1236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.1 g | 82% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3082 mg | 134% | |
| Total Carbohydrate | 87.6 g | 32% | |
| Dietary Fiber | 36.5 g | 130% | |
| Total Sugars | 23.2 g | ||
| Protein | 93.4 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2382 mg | 183% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 2280 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.
