High Protein Stir-Fry Vegetables
Elevate your weeknight dinner game with this vibrant and nutritious High Protein Stir-Fry Vegetables recipe! Packed with plant-based protein from firm tofu and shelled edamame, and loaded with colorful, crisp vegetables like broccoli, red bell pepper, carrots, and green beans, this dish is a feast for both the eyes and the palate. A perfectly balanced sauce made with low-sodium soy sauce, maple syrup, sesame oil, and a touch of cornstarch adds rich umami flavor while effortlessly tying everything together. Ready in just 30 minutes, this recipe is ideal for busy weeknights, offering a satisfying, wholesome meal that pairs beautifully with brown rice, quinoa, or noodles. Quick, healthy, and delicious, it’s the ultimate high-protein vegetarian stir-fry to fuel your day!
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 1 cup Edamame (shelled)
- 2 cups Broccoli florets
- 1 medium Red bell pepper
- 1 large Carrots
- 1 cup Green beans
- 3 large Garlic cloves
- 1 tablespoon Ginger (fresh)
- 3 tablespoons Soy sauce (low-sodium)
- 1 tablespoon Maple syrup
- 1 tablespoon Sesame oil
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 1 tablespoon Sesame seeds
- 1 tablespoon Neutral oil (e.g., vegetable or avocado oil)
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object (like a skillet) on top for 10 minutes. Then, cut the tofu into bite-sized cubes.
Prepare the vegetables: cut the broccoli into small florets, slice the red bell pepper into strips, peel and thinly slice the carrot, and trim the green beans. Mince the garlic and grate the ginger.
In a small bowl, combine the soy sauce, maple syrup, sesame oil, water, and cornstarch. Mix well and set aside.
Heat a large non-stick skillet or wok over medium-high heat. Add 1 tablespoon of neutral oil.
Once the oil is hot, add the tofu cubes. Cook for 3-4 minutes on each side until golden brown. Remove the tofu from the pan and set aside.
In the same skillet, add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.
Add the broccoli, red bell pepper, carrots, and green beans. Stir-fry for 5-7 minutes, or until the vegetables are tender but still crisp.
Add the edamame and cooked tofu back to the skillet. Pour in the sauce mixture and stir to coat everything evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken.
Remove the skillet from heat and sprinkle with sesame seeds before serving.
Serve the stir-fry warm, optionally over cooked brown rice, quinoa, or noodles for a complete meal.
Nutrition Facts
Calories |
1143 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.1 g | 81% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1877 mg | 82% | |
| Total Carbohydrate | 88.5 g | 32% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 37.0 g | ||
| Protein | 83.1 g | 166% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 946 mg | 73% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 2656 mg | 57% | |
*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.
