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, cubed; 2 cups mixed vegetables (bell peppers, broccoli, carrots); 2 tablespoons soy sauce; 1 tablespoon sesame oil; 2 cloves garlic, minced; 1 inch ginger, grated; Cooked rice or quinoa; Sesame seeds; Chopped green onions

Highlighted under: Healthy & Light

A delicious and nutritious stir fry that packs a protein punch with tofu and vibrant vegetables.

Created by

Keira Thompson

Last updated on 2025-12-25T15:43:08.513Z

This high protein tofu stir fry is not only quick to make but also packed with flavor and nutrition. Perfect for a busy weeknight dinner!

        Why You'll Love This Recipe
        Packed with plant-based protein from tofu
Colorful and nutritious vegetables add crunch
Quick and easy to prepare, perfect for weeknights

      

Nutritional Benefits of Tofu

Tofu is an exceptional source of plant-based protein, making it an excellent choice for vegetarians and vegans. With approximately 20 grams of protein per cup, it helps in muscle building and repair. Rich in essential amino acids, tofu also supports overall health, ensuring that your body receives the nutrients it needs to thrive.

In addition to protein, tofu is low in calories and high in iron, calcium, and magnesium. These minerals are crucial for maintaining strong bones and a healthy heart. Incorporating tofu into your diet can also aid in weight management, as it promotes satiety and reduces hunger pangs.

Choosing the Right Vegetables

When it comes to stir fry, the choice of vegetables can make all the difference. Opt for a colorful mix of bell peppers, broccoli, and carrots, as they not only add visual appeal but also provide a wealth of vitamins and minerals. Bell peppers are high in vitamin C, while broccoli offers a good dose of fiber and antioxidants.

Feel free to get creative with your vegetable selection! Snow peas, snap peas, or even zucchini can add unique flavors and textures to your dish. The key is to choose fresh, seasonal vegetables that will complement the tofu and ensure a nutritious meal bursting with flavor.

Tips for Perfect Stir Fry

For the best results, make sure to prep all your ingredients before you start cooking. This will allow you to work quickly and efficiently, ensuring that your vegetables retain their crunch and your tofu achieves a perfect golden-brown finish. Have everything chopped and ready to go to streamline the cooking process.

Another important tip is to cook over high heat. This technique helps to sear the tofu and vegetables quickly, locking in flavor and moisture. Don't overcrowd the pan; instead, cook in batches if necessary, allowing each ingredient to shine in the spotlight.

Ingredients

Main Ingredients

14 oz firm tofu, cubed
2 cups mixed vegetables (bell peppers, broccoli, carrots)
2 tablespoons soy sauce
1 tablespoon sesame oil
2 cloves garlic, minced
1 inch ginger, grated

For Serving

Cooked rice or quinoa
Sesame seeds
Chopped green onions

Feel free to mix and match your favorite vegetables!

Instructions

Prepare the Tofu

Press the tofu to remove excess water and then cut it into cubes.

Cook the Tofu

In a large pan, heat sesame oil over medium heat. Add the tofu and cook until golden brown on all sides, about 5-7 minutes.

Add Vegetables

Add the mixed vegetables, garlic, and ginger to the pan, stirring well. Cook for another 3-5 minutes until the vegetables are tender yet crisp.

Add Sauce

Pour the soy sauce over the stir fry, tossing everything together for another 2 minutes to ensure the tofu and vegetables are well-coated.

Serve

Serve hot over rice or quinoa, garnished with sesame seeds and green onions.

Enjoy your delicious and healthy stir fry!

Serving Suggestions

This high protein tofu stir fry is incredibly versatile when it comes to serving options. Serve it over a bed of fluffy white rice, brown rice, or quinoa for a hearty meal. Each option complements the dish's flavors while providing additional nutrients that enhance the overall health benefits.

For a refreshing twist, consider adding a side of pickled vegetables or a simple cucumber salad. The acidity from pickles can balance the richness of the stir fry, creating a well-rounded dining experience that is both delicious and satisfying.

Storage and Reheating

If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over low heat to prevent the tofu from becoming rubbery. Adding a splash of water or broth can help revive the dish's moisture during reheating.

For longer storage, consider freezing your stir fry. Just be aware that the texture of the tofu may change slightly upon thawing. To freeze, allow the dish to cool completely before transferring it to a freezer-safe container. This way, you can enjoy a quick and easy meal even on your busiest days.

Questions About Recipes

→ Can I use other types of protein instead of tofu?

Yes, you can substitute tofu with tempeh, seitan, or even chicken if you prefer.

→ Is this recipe gluten-free?

To make it gluten-free, use tamari instead of soy sauce.

→ How can I store leftovers?

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

→ Can I add more vegetables?

Absolutely! Feel free to add any vegetables you like or have on hand.