High Protein Tofu Stir Fry
Packed with plant-based protein and vibrant veggies, this High Protein Tofu Stir Fry is the perfect one-pan meal for busy weeknights. Featuring crispy, golden tofu coated in cornstarch and stir-fried to perfection, this dish is paired with a medley of fresh broccoli, crunchy snap peas, sweet red bell peppers, and tender carrot slices. The flavorful sauce, made with low-sodium soy sauce (or tamari for a gluten-free option), hoisin, maple syrup, and a hint of rice vinegar, ties everything together in a savory-sweet harmony. With a prep and cook time of just 30 minutes, this quick and healthy vegan stir fry is ideal for meal prep or a family dinner. Serve it over fluffy brown rice or protein-rich quinoa for a satisfying, nutritious, and gluten-free meal that’s sure to impress!
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Recipe Information
Ingredients
- 16 oz extra-firm tofu
- 2 tbsp cornstarch
- 2 tbsp sesame oil
- 2 cups broccoli florets
- 1 large carrot, sliced thinly
- 1 medium red bell pepper, sliced
- 1 cup snap peas
- 3 tbsp low-sodium soy sauce or tamari (for gluten-free)
- 1 tbsp hoisin sauce (vegan-friendly)
- 1 tbsp maple syrup
- 1 tsp rice vinegar
- 3 cloves garlic, minced
- 1 tsp ginger, minced
- 2 green onions, chopped
- 1 tsp sesame seeds (optional, for garnish)
- 2 cups brown rice or quinoa (optional, for serving)
Instructions
Press the tofu: Remove excess moisture from the tofu by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes. Once pressed, cut the tofu into bite-sized cubes.
In a bowl, toss the tofu cubes with cornstarch, ensuring they are evenly coated. This will create a crispy exterior when cooked.
In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat. Add the tofu cubes and cook for about 4-5 minutes per side, until golden and crispy. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of sesame oil. Add the minced garlic and ginger, stirring frequently for about 30 seconds until fragrant.
Add the broccoli, carrots, 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, hoisin sauce, maple syrup, and rice vinegar to create the stir-fry sauce.
Return the cooked tofu to the skillet and pour the sauce over the tofu and vegetables. Toss everything together to ensure an even coating. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
Remove from heat and garnish with green onions and sesame seeds, if desired.
Serve hot over cooked brown rice or quinoa for an extra protein boost. Enjoy!
Nutrition Facts
Calories |
1817 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.9 g | 91% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2016 mg | 88% | |
| Total Carbohydrate | 207.0 g | 75% | |
| Dietary Fiber | 38.2 g | 136% | |
| Total Sugars | 45.1 g | ||
| Protein | 102.0 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3548 mg | 273% | |
| Iron | 23.9 mg | 133% | |
| Potassium | 2685 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.
