High Protein Veggie Stir Fry

Loaded with plant-based power and bursting with vibrant, fresh flavors, this High Protein Veggie Stir Fry is the ultimate healthy weeknight dinner! Featuring golden, crispy tofu cubes and protein-packed edamame, combined with an array of colorful vegetables like broccoli, bell peppers, and snap peas, this dish is as nutritious as it is satisfying. Tossed in a savory-sweet soy sauce glaze enriched with garlic and ginger, this quick stir fry boasts the perfect balance of taste and texture. Ready in just 30 minutes, it’s a meal that’s both wholesome and time-efficient. Serve it over fluffy brown rice or quinoa for a complete, high-protein vegan meal that’s sure to please even the pickiest eaters. Perfect for meal prepping or serving fresh, this recipe is a delicious way to fuel your day!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 2 cups broccoli florets
• 1 large red bell pepper
• 2 medium carrots
• 1 cup snap peas
• 1 cup edamame (shelled)
• 3 tablespoons soy sauce (low sodium)
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon maple syrup
• 3 cloves garlic
• 1 teaspoon fresh ginger
• 1 teaspoon cornstarch
• 3 tablespoons water
• 3 stalks green onions
• 1 teaspoon sesame seeds
• 2 cups cooked brown rice or quinoa

Directions

Step 1

Press tofu for 10-15 minutes to remove excess moisture, then cut it into 1-inch cubes.

Step 2

In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, minced garlic, grated ginger, cornstarch, and water. Set the sauce aside.

Step 3

Chop the broccoli into bite-sized pieces, slice the red bell pepper into thin strips, cut the carrots into matchsticks, and trim the snap peas if needed.

Step 4

Heat a large skillet or wok over medium-high heat. Add a small amount of oil (if needed) and pan-fry the tofu cubes until golden and crispy on all sides, about 6-8 minutes. Remove the tofu from the skillet and set it aside.

Step 5

In the same skillet, add broccoli, carrots, and a splash of water. Stir fry for 3 minutes, letting the water steam the vegetables slightly.

Step 6

Add the red bell pepper, snap peas, and edamame to the skillet, and stir fry for an additional 3 minutes until the vegetables are vibrant and tender-crisp.

Step 7

Return the tofu to the skillet and pour the prepared sauce over the stir fry. Mix well to coat everything evenly. Cook for 1-2 minutes until the sauce thickens slightly.

Step 8

Remove from heat and garnish with chopped green onions and sesame seeds.

Step 9

Serve hot over cooked brown rice or quinoa, and enjoy!

Nutrition Facts

Serving size	1805.6 grams (1805.6g)

Amount per serving	% Daily Value*
Calories	1453

Total Fat 49.30g	63%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 6.70g
Cholesterol 0mg	0%
Sodium 1763mg	77%
Total Carbohydrate 180.80g	66%
Dietary Fiber 39.10g	140%
Total Sugars 35.20g
Protein 94.20g	188%

Vitamin D 0IU	0%
Calcium 1040mg	80%
Iron 19mg	108%
Potassium 2827mg	60%

*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: 28.7%

Protein: 24.4%

Carbs: 46.8%