High Protein Stir-Fry Vegetables

Packed with plant-based power, this High Protein Stir-Fry Vegetables recipe is a vibrant and nutritious meal that delivers big on flavor and sustenance. Featuring crispy cubes of golden tofu, protein-rich edamame, and a colorful medley of fresh vegetables like broccoli, red bell pepper, and green beans, this dish is a feast for both the eyes and the palate. The homemade sauce, a harmonious blend of low-sodium soy sauce, maple syrup, and sesame oil, ties everything together with a perfectly balanced savory-sweet finish. Ready in just 30 minutes, this quick and easy stir-fry is ideal for busy weeknights and can be served over brown rice, quinoa, or noodles for a satisfying and protein-packed dinner. Perfect for those seeking healthy, vegan, and high-protein meal options, this stir-fry is sure to become a go-to favorite in your kitchen!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams Firm tofu
• 1 cup Edamame (shelled)
• 2 cups Broccoli florets
• 1 medium Red bell pepper
• 1 large Carrots
• 1 cup Green beans
• 3 large Garlic cloves
• 1 tablespoon Ginger (fresh)
• 3 tablespoons Soy sauce (low-sodium)
• 1 tablespoon Maple syrup
• 1 tablespoon Sesame oil
• 1 teaspoon Cornstarch
• 2 tablespoons Water
• 1 tablespoon Sesame seeds
• 1 tablespoon Neutral oil (e.g., vegetable or avocado oil)

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object (like a skillet) on top for 10 minutes. Then, cut the tofu into bite-sized cubes.

Step 2

Prepare the vegetables: cut the broccoli into small florets, slice the red bell pepper into strips, peel and thinly slice the carrot, and trim the green beans. Mince the garlic and grate the ginger.

Step 3

In a small bowl, combine the soy sauce, maple syrup, sesame oil, water, and cornstarch. Mix well and set aside.

Step 4

Heat a large non-stick skillet or wok over medium-high heat. Add 1 tablespoon of neutral oil.

Step 5

Once the oil is hot, add the tofu cubes. Cook for 3-4 minutes on each side until golden brown. Remove the tofu from the pan and set aside.

Step 6

In the same skillet, add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.

Step 7

Add the broccoli, red bell pepper, carrots, and green beans. Stir-fry for 5-7 minutes, or until the vegetables are tender but still crisp.

Step 8

Add the edamame and cooked tofu back to the skillet. Pour in the sauce mixture and stir to coat everything evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken.

Step 9

Remove the skillet from heat and sprinkle with sesame seeds before serving.

Step 10

Serve the stir-fry warm, optionally over cooked brown rice, quinoa, or noodles for a complete meal.

Nutrition Facts

Serving size	1265.3 grams (1265.3g)

Amount per serving	% Daily Value*
Calories	1143

Total Fat 63.10g	81%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 8.10g
Cholesterol 0mg	0%
Sodium 1877mg	82%
Total Carbohydrate 88.50g	32%
Dietary Fiber 29.60g	106%
Total Sugars 37.00g
Protein 83.10g	166%

Vitamin D 0IU	0%
Calcium 946mg	73%
Iron 16mg	86%
Potassium 2656mg	57%

*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: 45.3%

Protein: 26.5%

Carbs: 28.2%