High Protein Tofu Stir-Fry
Elevate your weeknight dinner game with this High Protein Tofu Stir-Fry, a wholesome, plant-based dish that's packed with flavor and nutrients. Featuring golden, crispy extra-firm tofu tossed in a savory, slightly sweet sauce infused with soy, hoisin, maple syrup, garlic, and ginger, this recipe offers the perfect balance of texture and taste. A colorful medley of fresh vegetables like broccoli, bell peppers, carrots, and snow peas adds vibrant crunch and a boost of vitamins, while a hint of sesame oil delivers an enticing aroma. Ready in just 30 minutes, this quick and easy stir-fry is gluten-free, vegan, and ideal for meal prep or pairing with steamed rice or quinoa for a satisfying, protein-packed meal. Whether you’re looking for a nutritious dinner or a flavorful way to enjoy tofu, this recipe is sure to impress!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp cornstarch
- 2 tbsp avocado oil (or any neutral cooking oil)
- 2 cups broccoli florets
- 1 medium red bell pepper, sliced
- 1 large carrot, julienned
- 1 cup snow peas
- 3 tbsp low-sodium gluten-free soy sauce (or tamari for gluten-free)
- 2 tbsp hoisin sauce (vegan and gluten-free)
- 1 tbsp maple syrup
- 1 tsp ginger, grated
- 3 cloves garlic, minced
- 1 tsp sesame oil
- 1 tsp sesame seeds
- 2 stalks green onions, sliced
Instructions
Press the tofu: Place the tofu between two plates and set a heavy object on top to press out excess water. Let it sit for at least 10 minutes, then pat dry and cut into 1-inch cubes.
Coat the tofu: In a large mixing bowl, toss the tofu cubes with cornstarch until evenly coated.
Heat the oil: In a large non-stick skillet or wok, heat 1 tablespoon of avocado oil over medium-high heat.
Crisp the tofu: Add the tofu cubes to the skillet and cook for 6-8 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.
Sauté the vegetables: Add the remaining 1 tablespoon of avocado oil to the skillet. Add the broccoli, red bell pepper, carrot, and snow peas. Sauté for 4-5 minutes, stirring frequently, until the vegetables are crisp-tender.
Prepare the sauce: In a small bowl, whisk together the soy sauce, hoisin sauce, maple syrup, grated ginger, minced garlic, and sesame oil.
Combine tofu and sauce: Return the crispy tofu to the skillet with the vegetables. Pour the sauce over the tofu and vegetables and stir to coat evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
Garnish and serve: Remove from heat and garnish with sesame seeds and sliced green onions. Serve hot, over steamed rice or quinoa if desired.
Nutrition Facts
Calories |
1339 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.9 g | 99% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2279 mg | 99% | |
| Total Carbohydrate | 96.6 g | 35% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 41.7 g | ||
| Protein | 81.4 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2923 mg | 225% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 1942 mg | 41% | |
*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.
