High Protein Stir Fried Broccoli
Elevate your weeknight dinners with this High Protein Stir Fried Broccoli recipe that combines vibrant flavors and nutritious ingredients for a satisfying meal. Packed with broccoli florets, golden crispy tofu, and protein-rich edamame, this quick and easy stir-fry is ideal for plant-based diets or anyone looking for a healthy, balanced dish. A savory mix of garlic, fresh ginger, and a low-sodium soy sauce glaze brings bold flavor, while sesame oil and seeds add a nutty depth. Ready in just 25 minutes, this recipe is perfect for busy schedules and can be served as a main dish or alongside steamed rice or noodles for a complete meal. Discover a delicious way to enjoy high-protein, nutrient-rich veggies with this wholesome, flavorful stir-fry!
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Recipe Information
Ingredients
- 400 grams broccoli florets
- 200 grams extra-firm tofu
- 100 grams edamame (shelled, cooked)
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 3 units garlic cloves
- 1 teaspoon ginger (fresh, grated)
- 1 teaspoon cornstarch
- 2 tablespoons water
- 2 units scallions (chopped)
- 1 tablespoon sesame seeds
- 0.5 teaspoon black pepper
Instructions
Press the extra-firm tofu to remove excess water. Use a tofu press or wrap the tofu block in a clean kitchen towel and place a heavy object on top for 10-15 minutes.
While the tofu is pressing, prepare the broccoli by cutting it into bite-sized florets. Peel and mince the garlic and grate the ginger.
In a small bowl, whisk together the soy sauce, cornstarch, water, and black pepper to create the stir-fry sauce. Set aside.
Once the tofu is pressed, cut it into small cubes.
Heat a large non-stick skillet or wok over medium heat. Add the sesame oil and let it warm up.
Add the tofu cubes to the skillet and cook for 4-5 minutes, turning occasionally until all sides are golden brown. Remove the tofu from the skillet and set it aside.
In the same skillet, add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.
Add the broccoli florets and stir-fry for 3-4 minutes until they are tender yet slightly crisp. If needed, add a tablespoon of water to help steam the broccoli.
Return the tofu to the skillet, then add the cooked edamame and the prepared sauce. Toss everything together until evenly coated and heated through, about 1-2 minutes.
Remove from heat and sprinkle with chopped scallions and sesame seeds before serving.
Nutrition Facts
Calories |
743 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.3 g | 52% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1661 mg | 72% | |
| Total Carbohydrate | 48.3 g | 18% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 8.6 g | ||
| Protein | 65.9 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1654 mg | 127% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 1036 mg | 22% | |
*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.
