High Protein Stir Fry Veggies

Packed with vibrant vegetables and golden, crispy tofu, this High Protein Stir Fry Veggies recipe is a quick and nutritious meal that’s perfect for busy weeknights. Featuring a medley of broccoli, bell pepper, snow peas, carrots, and protein-rich edamame, this stir fry is tossed in a flavorful gluten-free tamari sauce with a touch of maple syrup for a hint of sweetness. The dish comes together in just 35 minutes, making it an excellent choice for a wholesome, plant-based dinner. Top it with sesame seeds for added texture and serve over quinoa or rice for a satisfying, high-protein meal that’s both delicious and diet-friendly. Whether you're meal prepping, following a vegetarian or vegan lifestyle, or simply looking for a fresh way to enjoy vegetables, this recipe is your go-to for balanced nutrition and bold flavors.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 ounces Extra firm tofu
• 2 tablespoons Olive oil
• 2 cups Broccoli florets
• 1 medium Red bell pepper
• 1 large Carrot
• 1 cup Snow peas
• 1 cup Edamame (shelled, cooked)
• 3 cloves Garlic
• 1 tablespoon Ginger
• 3 tablespoons Tamari (gluten-free soy sauce)
• 1 tablespoon Maple syrup
• 1 teaspoon Cornstarch
• 3 tablespoons Water
• 1 tablespoon Sesame seeds (optional)

Directions

Step 1

Press the tofu for 10-15 minutes to remove excess water. Then, cut it into 1-inch cubes.

Step 2

In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu cubes and sauté for 6–8 minutes, turning occasionally, until golden and crisp on all sides. Remove tofu from the skillet and set aside.

Step 3

While the tofu cooks, prepare the vegetables. Chop the broccoli into bite-sized florets, slice the red bell pepper into thin strips, slice the carrot into matchsticks, and trim the ends off the snow peas.

Step 4

Mince the garlic and grate the ginger using a fine grater.

Step 5

In a small bowl, whisk together the tamari, maple syrup, cornstarch, and water. Set aside for later use.

Step 6

Add the remaining 1 tablespoon of olive oil to the skillet and heat over medium-high heat. Add the broccoli, bell pepper, carrot, and snow peas. Stir-fry for 5–7 minutes until the vegetables are tender yet crisp.

Step 7

Stir in the cooked edamame, minced garlic, and grated ginger, cooking for 1–2 minutes until aromatic.

Step 8

Return the tofu to the skillet and pour the tamari mixture over the vegetables and tofu. Stir everything to coat evenly. Cook for another 2–3 minutes, allowing the sauce to thicken slightly.

Step 9

Transfer the stir fry to a serving dish and sprinkle with sesame seeds if desired. Serve immediately, either on its own or over your preferred side dish such as quinoa or rice.

Nutrition Facts

Serving size	1205.9 grams (1205.9g)

Amount per serving	% Daily Value*
Calories	1359

Total Fat 78.10g	100%
Saturated Fat 11.40g	57%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2999mg	130%
Total Carbohydrate 80.50g	29%
Dietary Fiber 31.70g	113%
Total Sugars 31.80g
Protein 104.50g	209%

Vitamin D 0IU	0%
Calcium 3099mg	238%
Iron 22mg	123%
Potassium 2648mg	56%

*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: 48.7%

Protein: 29.0%

Carbs: 22.3%