High Protein Tofu Stir Fry

Name: High Protein Tofu Stir Fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and cubed; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 2 cups mixed bell peppers, sliced; 1 cup broccoli florets; 1 carrot, julienned; 2 cloves garlic, minced; 1 tablespoon ginger, grated; 2 green onions, sliced; Salt and pepper to taste

Highlighted under: Wholesome Meal Delights

A quick and nutritious stir fry packed with protein-rich tofu and vibrant vegetables.

Created by

Elodie Brooks

Last updated on 2025-12-25T17:46:16.113Z

This high protein tofu stir fry is a delightful combination of flavors and textures. Ideal for a quick weeknight dinner, it’s not only healthy but also satisfying.

Why You'll Love This Recipe
Packed with plant-based protein from tofu
Colorful veggies add crunch and nutrition
Quick to prepare, perfect for busy nights

The Benefits of Tofu

Tofu, a staple in many vegetarian and vegan diets, is an excellent source of plant-based protein. It contains all nine essential amino acids, making it a complete protein option for those looking to increase their protein intake without relying on animal products. Additionally, tofu is rich in iron, calcium, and magnesium, contributing to overall health and wellness.

Incorporating tofu into your meals can also support heart health. Studies have shown that soy protein can help lower LDL cholesterol levels, reducing the risk of cardiovascular diseases. Additionally, tofu is low in saturated fat, making it a heart-friendly ingredient that can be enjoyed in various dishes.

Choosing the Right Vegetables

The beauty of a stir fry lies in its versatility, allowing you to choose your favorite vegetables or whatever is in season. Bell peppers add a sweet crunch, while broccoli provides a satisfying texture and a wealth of vitamins. Carrots not only enhance the dish's color but also offer a natural sweetness and a boost of beta-carotene, which is great for eye health.

Feel free to experiment with other veggies like snap peas, bok choy, or zucchini. The key is to cut the vegetables into uniform sizes to ensure they cook evenly. Stir frying retains the nutrients in the vegetables, making it a quick and healthy cooking method that preserves their vibrant flavors.

Tips for Perfect Stir Fry

To achieve the best stir fry results, ensure your pan is hot before adding any ingredients. A hot skillet helps to sear the tofu and vegetables, locking in flavor and texture. Also, avoid overcrowding the pan, as this can lead to steaming rather than frying, resulting in less desirable textures.

For added depth of flavor, consider incorporating other sauces or spices, such as chili paste for heat or a splash of rice vinegar for tanginess. Experimenting with different flavor profiles can keep your stir fry exciting and tailored to your taste preferences.

Ingredients

Stir Fry Ingredients

14 oz firm tofu, drained and cubed
2 tablespoons soy sauce
1 tablespoon sesame oil
2 cups mixed bell peppers, sliced
1 cup broccoli florets
1 carrot, julienned
2 cloves garlic, minced
1 tablespoon ginger, grated
2 green onions, sliced
Salt and pepper to taste

Ensure all vegetables are prepped before starting to cook for a smooth stir fry process.

Steps

Prepare the Tofu

Press the tofu to remove excess moisture, then cut into bite-sized cubes.

Marinate the Tofu

In a bowl, combine the tofu with soy sauce and let it marinate for 10 minutes.

Stir Fry the Vegetables

Heat sesame oil in a large skillet over medium heat. Add garlic and ginger, sauté for 1 minute, then add bell peppers, broccoli, and carrot. Stir fry for 3-4 minutes until tender-crisp.

Add Tofu

Add the marinated tofu to the skillet, stirring gently to combine. Cook for an additional 3-4 minutes until heated through.

Finish and Serve

Top with sliced green onions, season with salt and pepper, and serve hot.

Serve over rice or noodles for a complete meal.

Pro Tips

For extra flavor, add some chili flakes or your favorite hot sauce to the stir fry.

Nutritional Information

This High Protein Tofu Stir Fry is not only delicious but also packs a nutritional punch. Each serving provides a generous amount of protein from the tofu, complemented by the vitamins and minerals from the assorted vegetables. This dish is perfect for those aiming to maintain a balanced diet while enjoying flavorful meals.

The combination of tofu and colorful vegetables makes this stir fry an ideal choice for a post-workout meal. The protein aids in muscle recovery, while the carbohydrates from the veggies provide energy, making it a well-rounded option for active individuals.

Serving Suggestions

For a complete meal, consider serving this stir fry over a bed of brown rice or quinoa. These whole grains add fiber and additional nutrients, enhancing the overall health benefits of the dish. Alternatively, you can serve it with whole wheat noodles for a satisfying twist.

To elevate the flavors further, top your stir fry with sesame seeds or a drizzle of sriracha for an extra kick. Pair it with a fresh side salad or some steamed edamame for a delightful and nutritious dining experience.

Storing Leftovers

If you have leftovers, store them in an airtight container in the refrigerator. This stir fry can be kept fresh for up to three days, making it a great option for meal prep. When reheating, simply warm it up in a skillet over low heat, adding a splash of water or soy sauce to prevent it from drying out.

While the vegetables may lose some crunch after reheating, the flavors will continue to meld, making it a delicious option for quick lunches or dinners throughout the week. Just remember to give it a good stir before serving to redistribute the flavors.

Questions About Recipes

→ Can I use other vegetables?

Absolutely! Feel free to use whatever vegetables you have on hand.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I make this dish vegan?

Yes! This recipe is already vegan as it uses tofu and vegetables.

→ What can I substitute for tofu?

You can use tempeh or seitan as substitutes for tofu.