High Protein Potato Stir-Fry

Elevate your weeknight dinners with this vibrant and satisfying High Protein Potato Stir-Fry, a flavorful medley of tender potatoes, golden-brown tofu, and crisp, colorful vegetables like red bell pepper, broccoli, and green beans. Packed with plant-based protein and rich in nutrients, this one-pan dish is perfect for health-conscious eaters seeking balance and bold flavors. A luscious soy sauce glaze, thickened with a cornstarch slurry, coats every bite, while aromatic garlic, sesame seeds, and fresh herbs add layers of freshness and depth. Ready in just 45 minutes, this quick and easy recipe is ideal for meal prep or a wholesome family meal. Whether you're vegan or simply looking for a high-protein dinner option, this stir-fry is sure to impress!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 medium potatoes
• 300 g extra-firm tofu
• 1 red bell pepper
• 200 g broccoli florets
• 150 g green beans
• 1 onion
• 3 garlic cloves
• 3 tbsp soy sauce
• 2 tbsp olive oil
• 1 tbsp cornstarch
• 50 ml water
• 1 tsp black pepper
• 1 tsp salt
• 1 tbsp sesame seeds
• 2 tbsp fresh parsley or cilantro

Directions

Step 1

Peel the potatoes and cut them into thin slices, approximately 1/4 inch thick.

Step 2

Cut the tofu into 1-inch cubes. Pat the cubes dry with paper towels to remove excess moisture.

Step 3

Slice the red bell pepper and onion into thin strips, and finely chop the garlic.

Step 4

In a large pot, bring water to boil and parboil the potatoes for about 5 minutes until they start to soften. Drain and set aside.

Step 5

In a large non-stick frying pan or wok, heat 1 tablespoon of olive oil over medium heat.

Step 6

Add the tofu cubes and cook until they are golden brown on all sides, about 8-10 minutes. Remove them from the pan and set aside on a plate lined with paper towels.

Step 7

Add the remaining 1 tablespoon of olive oil to the pan. Add the onions and garlic, sauté for 2 minutes until fragrant.

Step 8

Add the red bell pepper, broccoli, and green beans to the pan. Stir-fry for 5 minutes until the vegetables are crisp-tender.

Step 9

Add the parboiled potatoes to the pan. Stir in the soy sauce, black pepper, and salt.

Step 10

In a small bowl, mix the cornstarch with water to create a slurry. Pour it into the pan and stir until the sauce thickens and evenly coats the vegetables and potatoes.

Step 11

Return the tofu to the pan and toss gently to combine everything well.

Step 12

Cook for another 2 minutes to heat through.

Step 13

Garnish with sesame seeds and finely chopped parsley or cilantro before serving.

Nutrition Facts

Serving size	1879.1 grams (1879.1g)

Amount per serving	% Daily Value*
Calories	1644

Total Fat 58.90g	76%
Saturated Fat 9.30g	47%
Polyunsaturated Fat 5.00g
Cholesterol 0mg	0%
Sodium 4454mg	194%
Total Carbohydrate 212.20g	77%
Dietary Fiber 40.90g	146%
Total Sugars 25.80g
Protein 83.40g	167%

Vitamin D 0IU	0%
Calcium 2363mg	182%
Iron 22mg	121%
Potassium 5497mg	117%

*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.

Source of Calories

Fat: 31.0%

Protein: 19.5%

Carbs: 49.6%