High Protein Tofu Stir-Fry

Savor the perfect balance of nutrition and flavor with this High Protein Tofu Stir-Fry, an effortless vegan dish packed with vibrant veggies and crispy tofu. This protein-rich recipe features golden, pan-fried tofu cubes coated in a light cornstarch crust, paired with a medley of fresh broccoli, red bell peppers, carrots, and snow peas. A savory, slightly sweet sauce made with gluten-free hoisin, tamari, maple syrup, ginger, and garlic ties all the ingredients together, creating a harmonious burst of umami in every bite. Ready in just 30 minutes, this quick and healthy stir-fry is ideal for busy weeknights and fits seamlessly into vegan, vegetarian, and gluten-free diets. Serve it over fluffy steamed rice or quinoa for a wholesome dinner everyone will love, and don’t forget the finishing touch of sesame seeds and green onions for extra flavor and flair.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp cornstarch
• 2 tbsp avocado oil (or any neutral cooking oil)
• 2 cups broccoli florets
• 1 medium red bell pepper, sliced
• 1 large carrot, julienned
• 1 cup snow peas
• 3 tbsp low-sodium gluten-free soy sauce (or tamari for gluten-free)
• 2 tbsp hoisin sauce (vegan and gluten-free)
• 1 tbsp maple syrup
• 1 tsp ginger, grated
• 3 cloves garlic, minced
• 1 tsp sesame oil
• 1 tsp sesame seeds
• 2 stalks green onions, sliced

Directions

Step 1

Press the tofu: Place the tofu between two plates and set a heavy object on top to press out excess water. Let it sit for at least 10 minutes, then pat dry and cut into 1-inch cubes.

Step 2

Coat the tofu: In a large mixing bowl, toss the tofu cubes with cornstarch until evenly coated.

Step 3

Heat the oil: In a large non-stick skillet or wok, heat 1 tablespoon of avocado oil over medium-high heat.

Step 4

Crisp the tofu: Add the tofu cubes to the skillet and cook for 6-8 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.

Step 5

Sauté the vegetables: Add the remaining 1 tablespoon of avocado oil to the skillet. Add the broccoli, red bell pepper, carrot, and snow peas. Sauté for 4-5 minutes, stirring frequently, until the vegetables are crisp-tender.

Step 6

Prepare the sauce: In a small bowl, whisk together the soy sauce, hoisin sauce, maple syrup, grated ginger, minced garlic, and sesame oil.

Step 7

Combine tofu and sauce: Return the crispy tofu to the skillet with the vegetables. Pour the sauce over the tofu and vegetables and stir to coat evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.

Step 8

Garnish and serve: Remove from heat and garnish with sesame seeds and sliced green onions. Serve hot, over steamed rice or quinoa if desired.

Nutrition Facts

Serving size	1029.6 grams (1029.6g)

Amount per serving	% Daily Value*
Calories	1339

Total Fat 76.90g	99%
Saturated Fat 11.10g	55%
Polyunsaturated Fat 6.50g
Cholesterol 0mg	0%
Sodium 2279mg	99%
Total Carbohydrate 96.60g	35%
Dietary Fiber 22.00g	79%
Total Sugars 41.70g
Protein 81.40g	163%

Vitamin D 0IU	0%
Calcium 2923mg	225%
Iron 17mg	94%
Potassium 1942mg	41%

*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: 49.3%

Protein: 23.2%

Carbs: 27.5%