High Protein Veggie Stir Fry
Elevate your weeknight dinner game with this High Protein Veggie Stir Fry, a colorful, nutrient-packed dish that boasts bold flavors and wholesome ingredients. Perfect for vegans, vegetarians, or anyone seeking a plant-based protein boost, this stir fry combines crispy tofu, vibrant broccoli, crunchy snap peas, and edamame, all coated in a savory homemade sauce infused with garlic, ginger, and a touch of maple syrup for balanced sweetness. Ready in just 30 minutes, this quick and easy recipe delivers a satisfying meal when served over fluffy brown rice or quinoa. Topped with sesame seeds and fresh green onions, it’s a versatile and delicious way to enjoy your daily dose of veggies while fueling up with protein. Ideal for meal prep or a last-minute dinner, this high-protein stir fry will quickly become a staple in your kitchen.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 2 cups broccoli florets
- 1 large red bell pepper
- 2 medium carrots
- 1 cup snap peas
- 1 cup edamame (shelled)
- 3 tablespoons soy sauce (low sodium)
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon maple syrup
- 3 cloves garlic
- 1 teaspoon fresh ginger
- 1 teaspoon cornstarch
- 3 tablespoons water
- 3 stalks green onions
- 1 teaspoon sesame seeds
- 2 cups cooked brown rice or quinoa
Instructions
Press tofu for 10-15 minutes to remove excess moisture, then cut it into 1-inch cubes.
In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, minced garlic, grated ginger, cornstarch, and water. Set the sauce aside.
Chop the broccoli into bite-sized pieces, slice the red bell pepper into thin strips, cut the carrots into matchsticks, and trim the snap peas if needed.
Heat a large skillet or wok over medium-high heat. Add a small amount of oil (if needed) and pan-fry the tofu cubes until golden and crispy on all sides, about 6-8 minutes. Remove the tofu from the skillet and set it aside.
In the same skillet, add broccoli, carrots, and a splash of water. Stir fry for 3 minutes, letting the water steam the vegetables slightly.
Add the red bell pepper, snap peas, and edamame to the skillet, and stir fry for an additional 3 minutes until the vegetables are vibrant and tender-crisp.
Return the tofu to the skillet and pour the prepared sauce over the stir fry. Mix well to coat everything evenly. Cook for 1-2 minutes until the sauce thickens slightly.
Remove from heat and garnish with chopped green onions and sesame seeds.
Serve hot over cooked brown rice or quinoa, and enjoy!
Nutrition Facts
Calories |
1453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 6.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1763 mg | 77% | |
| Total Carbohydrate | 180.8 g | 66% | |
| Dietary Fiber | 39.1 g | 140% | |
| Total Sugars | 35.2 g | ||
| Protein | 94.2 g | 188% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1040 mg | 80% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 2827 mg | 60% | |
*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.
