High Protein Zucchini Stir Fry
Get ready to energize your mealtime with this High Protein Zucchini Stir Fry, a vibrant dish that’s both wholesome and full of flavor. Packed with nutrient-rich ingredients like firm tofu, edamame, zucchini, and colorful red bell pepper, this recipe is a powerhouse of plant-based protein, ideal for vegans and vegetarians. A simple yet savory sauce made from low-sodium soy sauce and sesame oil enhances the stir fry with a delightful umami richness, while fresh aromatics like garlic and ginger bring bold, fragrant notes. Ready in just 30 minutes, this quick and easy zucchini stir fry is perfect for busy weeknights, offering a nutritious and satisfying meal that’s as delicious as it is healthy. Garnish with green onions and sesame seeds for an extra burst of flavor and visual appeal, and serve it piping hot for the ultimate guilt-free indulgence.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 2 medium zucchini
- 1 cup shelled edamame
- 1 medium red bell pepper
- 1 small yellow onion
- 3 pieces garlic cloves
- 1 inch ginger
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1.5 tablespoons olive oil
- 1 teaspoon cornstarch
- 2 tablespoons water
- 2 tablespoons green onions (optional, for garnish)
- 1 teaspoon sesame seeds (optional, for garnish)
Instructions
Press the tofu for at least 10 minutes to remove excess moisture. Cut it into bite-sized cubes.
Slice the zucchini into thin half-moons, dice the red bell pepper, thinly slice the onion, and mince the garlic and ginger.
In a small bowl, whisk together the soy sauce, sesame oil, cornstarch, and water to make a sauce. Set aside.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 6-7 minutes, turning occasionally, until golden brown on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 0.5 tablespoon of olive oil. Sauté the onion, garlic, and ginger for 1-2 minutes until fragrant.
Add the zucchini and red bell pepper to the skillet. Stir-fry the vegetables for 3-4 minutes until tender-crisp.
Add the edamame to the skillet and cook for another 2 minutes to heat through.
Return the cooked tofu to the skillet and pour the prepared sauce over the ingredients. Stir well to coat everything evenly and cook for an additional 2 minutes until the sauce thickens slightly.
Transfer the stir fry to serving plates and garnish with chopped green onions and sesame seeds if desired. Serve hot.
Nutrition Facts
Calories |
1115 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.0 g | 83% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 8.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5320 mg | 231% | |
| Total Carbohydrate | 79.6 g | 29% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 43.0 g | ||
| Protein | 74.0 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 846 mg | 65% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 2603 mg | 55% | |
*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.
