High Protein Veggie Noodle Stir Fry
Packed with vibrant vegetables, plant-based protein, and deliciously savory flavors, this High Protein Veggie Noodle Stir Fry is a quick and healthy one-pan meal perfect for weeknight dinners. Crispy tofu cubes, fresh zucchini noodles, and a medley of colorful veggies like broccoli, carrots, and red bell pepper are tossed in a flavorful soy-hoisin sesame sauce, creating a dish that’s as nutritious as it is satisfying. The addition of edamame boosts the protein content, making it a hearty and well-balanced option for vegans and vegetarians alike. Ready in under 35 minutes, this stir fry offers a delightful mix of textures and flavors, topped with sesame seeds and scallions for the ultimate garnish. Whether you’re meal prepping or cooking for the family, this recipe is sure to become a go-to favorite.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 2 tbsp cornstarch
- 2 tbsp vegetable oil
- 3 garlic cloves, minced
- 1 tbsp ginger, grated
- 2 cups broccoli florets
- 2 carrots, julienned
- 1 red bell pepper, sliced
- 1 cup shelled edamame
- 4 cups zucchini noodles (zoodles)
- 0.25 cup soy sauce (low sodium)
- 2 tbsp hoisin sauce
- 1 tbsp rice vinegar
- 1 tsp toasted sesame oil
- 1 tbsp sesame seeds
- 2 scallions, sliced
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top and let it press for 10-15 minutes to remove excess water. Cut the tofu into 1-inch cubes and toss in cornstarch to coat evenly.
Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the tofu and cook until all sides are golden and crispy, about 6-8 minutes. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of vegetable oil. Stir in the minced garlic and grated ginger, cooking until fragrant, about 1 minute.
Add the broccoli, carrots, and red bell pepper. Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.
Stir in the shelled edamame and zucchini noodles. Cook for another 2-3 minutes, until the zoodles are slightly softened.
In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, and toasted sesame oil to create the stir-fry sauce.
Return the crispy tofu to the skillet and pour the stir-fry sauce over the vegetables and noodles. Toss everything together until well-coated and heated through, about 2 minutes.
Sprinkle sesame seeds and sliced scallions over the stir fry before serving. Adjust seasoning if needed. Serve immediately and enjoy your high-protein veggie noodle stir fry!
Nutrition Facts
Calories |
1240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.6 g | 84% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 19.4 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 2796 mg | 122% | |
| Total Carbohydrate | 107.8 g | 39% | |
| Dietary Fiber | 31.1 g | 111% | |
| Total Sugars | 40.0 g | ||
| Protein | 81.6 g | 163% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 968 mg | 74% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 3539 mg | 75% | |
*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.
