High Protein Stir-Fried Zucchini

Elevate your weeknight dinner game with this High Protein Stir-Fried Zucchini recipe, a flavor-packed, plant-based dish that's as nutritious as it is delicious. Featuring tender zucchini, golden cubed tofu, and protein-rich edamame, this stir-fry is infused with the aromatic blend of garlic, ginger, and sesame oil. A glossy, low-sodium soy sauce glaze ties it all together, creating a vibrant meal that's ready in just 30 minutes. Perfect for a quick, healthy dinner or meal prep, this dish is naturally vegan, customizable with your favorite vegetables, and garnished with sesame seeds for a satisfying crunch. Serve it over steamed rice or enjoy it on its own for a light yet filling entrée packed with protein and bold flavors.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 medium zucchini
• 1 block (14 ounces) extra-firm tofu
• 3 tablespoons soy sauce (low sodium)
• 4 cloves garlic
• 1 inch piece ginger
• 2 tablespoons sesame oil
• 1 tablespoon cornstarch
• 3 tablespoons water
• 1 cup edamame (shelled, cooked)
• 2 stalks green onion
• 1 tablespoon sesame seeds (optional, for garnish)
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Press the block of extra-firm tofu to remove excess water. Pat it dry and cut it into small cubes.

Step 2

Wash the zucchinis and slice them into half moons, roughly 1/4-inch thick.

Step 3

Mince the garlic and grate the ginger.

Step 4

In a small bowl, mix the soy sauce, water, and cornstarch to create a slurry. Set aside.

Step 5

Heat 1 tablespoon of sesame oil in a large nonstick pan or wok over medium-high heat.

Step 6

Add the cubed tofu to the pan, sprinkle with a pinch of salt and black pepper, and stir-fry for 5-7 minutes, or until golden brown on all sides. Remove the tofu from the pan and set aside.

Step 7

In the same pan, add the remaining 1 tablespoon of sesame oil. Stir in the minced garlic and grated ginger, cooking for 30 seconds, or until fragrant.

Step 8

Add the zucchini slices to the pan and stir-fry for 4-5 minutes, or until they begin to soften while still retaining a slight crunch.

Step 9

Return the cooked tofu to the pan and toss to combine with the zucchini.

Step 10

Pour the soy sauce slurry over the tofu and zucchini mixture, stirring constantly as the sauce thickens, about 1-2 minutes.

Step 11

Add the cooked edamame and sliced green onions to the pan. Toss everything together until heated through, about 1 minute.

Step 12

Remove from heat and transfer to a serving dish. Optionally, sprinkle with sesame seeds for garnish before serving.

Nutrition Facts

Serving size	1375.3 grams (1375.3g)

Amount per serving	% Daily Value*
Calories	1417

Total Fat 76.50g	98%
Saturated Fat 11.00g	55%
Polyunsaturated Fat 12.10g
Cholesterol 0mg	0%
Sodium 7765mg	338%
Total Carbohydrate 99.90g	36%
Dietary Fiber 26.90g	96%
Total Sugars 48.70g
Protein 97.90g	196%

Vitamin D 0IU	0%
Calcium 3064mg	236%
Iron 20mg	111%
Potassium 3619mg	77%

*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: 46.5%

Protein: 26.5%

Carbs: 27.0%