High Protein Stir-Fried Zucchini
Transform your weeknight dinners with this High Protein Stir-Fried Zucchini recipe—a healthy, flavorful dish that's ready in just 30 minutes! Featuring tender zucchini, crispy tofu, protein-packed edamame, and a savory garlic-ginger soy sauce, this stir-fry delivers a vibrant mix of textures and tastes. Perfectly balanced with a hint of sesame oil and finished with fresh green onions, this meal is both nutritious and satisfying. Whether you're looking for a quick vegan main dish or a side for your favorite Asian-inspired spread, this recipe checks all the boxes. Bonus: it’s packed with plant-based protein, making it ideal for those seeking high-protein vegetarian recipes. Give it a try and enjoy a wholesome, delicious meal that’s easy to prepare!
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Recipe Information
Ingredients
- 3 medium zucchini
- 1 block (14 ounces) extra-firm tofu
- 3 tablespoons soy sauce (low sodium)
- 4 cloves garlic
- 1 inch piece ginger
- 2 tablespoons sesame oil
- 1 tablespoon cornstarch
- 3 tablespoons water
- 1 cup edamame (shelled, cooked)
- 2 stalks green onion
- 1 tablespoon sesame seeds (optional, for garnish)
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Press the block of extra-firm tofu to remove excess water. Pat it dry and cut it into small cubes.
Wash the zucchinis and slice them into half moons, roughly 1/4-inch thick.
Mince the garlic and grate the ginger.
In a small bowl, mix the soy sauce, water, and cornstarch to create a slurry. Set aside.
Heat 1 tablespoon of sesame oil in a large nonstick pan or wok over medium-high heat.
Add the cubed tofu to the pan, sprinkle with a pinch of salt and black pepper, and stir-fry for 5-7 minutes, or until golden brown on all sides. Remove the tofu from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of sesame oil. Stir in the minced garlic and grated ginger, cooking for 30 seconds, or until fragrant.
Add the zucchini slices to the pan and stir-fry for 4-5 minutes, or until they begin to soften while still retaining a slight crunch.
Return the cooked tofu to the pan and toss to combine with the zucchini.
Pour the soy sauce slurry over the tofu and zucchini mixture, stirring constantly as the sauce thickens, about 1-2 minutes.
Add the cooked edamame and sliced green onions to the pan. Toss everything together until heated through, about 1 minute.
Remove from heat and transfer to a serving dish. Optionally, sprinkle with sesame seeds for garnish before serving.
Nutrition Facts
Calories |
1417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.5 g | 98% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 12.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7765 mg | 338% | |
| Total Carbohydrate | 99.9 g | 36% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 48.7 g | ||
| Protein | 97.9 g | 196% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3064 mg | 236% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 3619 mg | 77% | |
*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.
