High Protein Stir-Fried Vegetables with Rice
Boost your mealtime protein intake with this vibrant High Protein Stir-Fried Vegetables with Rice recipe! Packed with nutrient-rich ingredients like crispy tofu, cooked edamame, and an array of colorful veggies — broccoli, carrots, red bell peppers, and snap peas — this dish offers bold flavors and a satisfying crunch. The stir-fry is infused with the aromatic combination of garlic, fresh ginger, and a light soy sauce-based glaze, ensuring every bite is bursting with taste. Served over hearty brown rice and garnished with toasted sesame seeds and green onions, it’s a balanced, protein-packed meal that’s perfect for vegetarians, vegans, or anyone seeking a nutritious weeknight dinner. Quick to prepare in under 35 minutes and easy to customize, this recipe makes healthy eating both delicious and convenient. Ideal for keywords like “high protein vegetarian recipes,” “easy stir-fry,” and “healthy rice bowls,” this dish will be your go-to option for fueling up without sacrificing flavor!
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Recipe Information
Ingredients
- 2 cups Cooked brown rice
- 1 block (14 oz) Extra-firm tofu (pressed and cubed)
- 1 cup Edamame (shelled, cooked)
- 2 cups Broccoli florets
- 1 cup Carrots (sliced thinly)
- 1 large Red bell pepper (sliced into strips)
- 1 cup Snap peas
- 3 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 3 tablespoons Low-sodium soy sauce (or tamari for gluten-free)
- 2 tablespoons Sesame oil
- 1 teaspoon Cornstarch
- 1 tablespoon Water
- 1 tablespoon Toasted sesame seeds
- 2 stalks Green onions (chopped)
- 1 tablespoon Vegetable oil
Instructions
Prepare the tofu by pressing it to remove excess moisture using paper towels or a tofu press. Cut the tofu into 1-inch cubes.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium heat. Add the cubed tofu and cook for 6-8 minutes, turning occasionally, until all sides are golden and slightly crispy. Remove the tofu and set aside.
In the same skillet, heat 1 tablespoon of sesame oil over medium heat. Add the minced garlic and grated ginger. Sauté for 1-2 minutes until fragrant.
Add the broccoli, carrots, red bell pepper, and snap peas to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender but still crisp.
In a small bowl, whisk together the soy sauce (or tamari), cornstarch, and water to make a sauce.
Return the tofu to the skillet and pour the sauce over the tofu and vegetables. Stir to coat evenly and cook for an additional 2-3 minutes until the sauce thickens.
Add the cooked edamame and stir to combine. Remove from heat.
To serve, divide the cooked brown rice among four bowls. Top each bowl with the stir-fried vegetables and tofu.
Garnish with toasted sesame seeds and chopped green onions before serving. Enjoy!
Nutrition Facts
Calories |
506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 30% | |
| Saturated Fat | 3.3 g | 17% | |
| Polyunsaturated Fat | 5.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 647 mg | 28% | |
| Total Carbohydrate | 50.1 g | 18% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 9.0 g | ||
| Protein | 29.3 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 797 mg | 61% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 895 mg | 19% | |
*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.
