High Protein Tofu Stir Fry

Packed with bold flavors and vibrant colors, this High Protein Tofu Stir Fry is a quick and nutrient-dense meal perfect for busy weeknights. Featuring crispy golden cubes of extra-firm tofu, fresh vegetables like broccoli, carrots, bell peppers, and snap peas, and a savory-sweet stir-fry sauce made with soy sauce, hoisin, and maple syrup, this dish is a feast for both the eyes and the palate. With just 30 minutes of prep and cook time, this vegan and gluten-free-friendly recipe is ideal for anyone seeking a high-protein, plant-based meal. Serve it over brown rice or quinoa for an added boost of wholesome goodness, and garnish with sesame seeds and chopped green onions for the perfect finishing touch. Whether you're meal prepping or cooking for the family, this protein-packed tofu stir fry is a satisfying and healthy choice!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 16 oz extra-firm tofu
• 2 tbsp cornstarch
• 2 tbsp sesame oil
• 2 cups broccoli florets
• 1 large carrot, sliced thinly
• 1 medium red bell pepper, sliced
• 1 cup snap peas
• 3 tbsp low-sodium soy sauce or tamari (for gluten-free)
• 1 tbsp hoisin sauce (vegan-friendly)
• 1 tbsp maple syrup
• 1 tsp rice vinegar
• 3 cloves garlic, minced
• 1 tsp ginger, minced
• 2 green onions, chopped
• 1 tsp sesame seeds (optional, for garnish)
• 2 cups brown rice or quinoa (optional, for serving)

Directions

Step 1

Press the tofu: Remove excess moisture from the tofu by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes. Once pressed, cut the tofu into bite-sized cubes.

Step 2

In a bowl, toss the tofu cubes with cornstarch, ensuring they are evenly coated. This will create a crispy exterior when cooked.

Step 3

In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat. Add the tofu cubes and cook for about 4-5 minutes per side, until golden and crispy. Remove the tofu from the skillet and set aside.

Step 4

In the same skillet, add the remaining 1 tablespoon of sesame oil. Add the minced garlic and ginger, stirring frequently for about 30 seconds until fragrant.

Step 5

Add the broccoli, carrots, bell pepper, and snap peas to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender but still crisp.

Step 6

In a small bowl, whisk together the soy sauce, hoisin sauce, maple syrup, and rice vinegar to create the stir-fry sauce.

Step 7

Return the cooked tofu to the skillet and pour the sauce over the tofu and vegetables. Toss everything together to ensure an even coating. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.

Step 8

Remove from heat and garnish with green onions and sesame seeds, if desired.

Step 9

Serve hot over cooked brown rice or quinoa for an extra protein boost. Enjoy!

Nutrition Facts

Serving size	1776 grams (1776.0g)

Amount per serving	% Daily Value*
Calories	1817

Total Fat 70.90g	91%
Saturated Fat 10.60g	53%
Polyunsaturated Fat 11.70g
Cholesterol 0mg	0%
Sodium 2016mg	88%
Total Carbohydrate 207.00g	75%
Dietary Fiber 38.20g	136%
Total Sugars 45.10g
Protein 102.00g	204%

Vitamin D 0IU	0%
Calcium 3548mg	273%
Iron 24mg	133%
Potassium 2685mg	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: 34.0%

Protein: 21.8%

Carbs: 44.2%