High Protein Stir Fry Veggies
Elevate your weeknight meals with this vibrant and nutritious High Protein Stir Fry Veggies recipe! Packed with plant-based protein from golden, crispy tofu and nutrient-rich edamame, this dish is a colorful medley of broccoli, red bell pepper, carrots, and snow peas, all tossed in a savory-sweet tamari and maple syrup sauce. Aromatic garlic and fresh ginger add a flavorful kick, while a touch of cornstarch helps the sauce cling perfectly to every bite. Ready in just 35 minutes and ideal for meal prep, this gluten-free and vegan stir fry is a versatile option, delicious served on its own or over a bed of quinoa or rice. Sprinkle with sesame seeds for an extra dash of texture and flavor! Perfect for anyone seeking healthy, high-protein recipes that don’t sacrifice taste.
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Recipe Information
Ingredients
- 14 ounces Extra firm tofu
- 2 tablespoons Olive oil
- 2 cups Broccoli florets
- 1 medium Red bell pepper
- 1 large Carrot
- 1 cup Snow peas
- 1 cup Edamame (shelled, cooked)
- 3 cloves Garlic
- 1 tablespoon Ginger
- 3 tablespoons Tamari (gluten-free soy sauce)
- 1 tablespoon Maple syrup
- 1 teaspoon Cornstarch
- 3 tablespoons Water
- 1 tablespoon Sesame seeds (optional)
Instructions
Press the tofu for 10-15 minutes to remove excess water. Then, cut it into 1-inch cubes.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and sauté for 6–8 minutes, turning occasionally, until golden and crisp on all sides. Remove tofu from the skillet and set aside.
While the tofu cooks, prepare the vegetables. Chop the broccoli into bite-sized florets, slice the red bell pepper into thin strips, slice the carrot into matchsticks, and trim the ends off the snow peas.
Mince the garlic and grate the ginger using a fine grater.
In a small bowl, whisk together the tamari, maple syrup, cornstarch, and water. Set aside for later use.
Add the remaining 1 tablespoon of olive oil to the skillet and heat over medium-high heat. Add the broccoli, bell pepper, carrot, and snow peas. Stir-fry for 5–7 minutes until the vegetables are tender yet crisp.
Stir in the cooked edamame, minced garlic, and grated ginger, cooking for 1–2 minutes until aromatic.
Return the tofu to the skillet and pour the tamari mixture over the vegetables and tofu. Stir everything to coat evenly. Cook for another 2–3 minutes, allowing the sauce to thicken slightly.
Transfer the stir fry to a serving dish and sprinkle with sesame seeds if desired. Serve immediately, either on its own or over your preferred side dish such as quinoa or rice.
Nutrition Facts
Calories |
1359 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.1 g | 100% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2999 mg | 130% | |
| Total Carbohydrate | 80.5 g | 29% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 31.8 g | ||
| Protein | 104.5 g | 209% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3099 mg | 238% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 2648 mg | 56% | |
*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.
