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 tablespoons soy sauce; 1 tablespoon sesame oil; 2 cups mixed vegetables (bell peppers, broccoli, carrots); 2 cloves garlic, minced; 1 teaspoon ginger, grated; 1 tablespoon cornstarch; Cooked rice or noodles for serving

Highlighted under: Healthy & Light

A delicious and nutritious stir fry packed with protein and vibrant vegetables.

Created by

Lucy Bennett

Last updated on 2025-12-25T10:12:55.422Z

This High Protein Tofu Stir Fry is not only a delightful meal but also a powerhouse of nutrition. With a perfect blend of tofu and colorful veggies, it's a quick and healthy option for busy weeknights.

        Why You'll Love This Recipe
        Packed with plant-based protein from tofu
Quick and easy to prepare in just 25 minutes
Versatile – customize with your favorite vegetables
Deliciously seasoned for a burst of flavor

      

A Nutritional Powerhouse

Tofu is an exceptional source of plant-based protein, making it a staple in vegetarian and vegan diets. With approximately 20 grams of protein per cup, it helps in muscle building and repair, while also providing essential amino acids that your body needs for optimal functioning. This High Protein Tofu Stir Fry not only satisfies your taste buds but also supports your nutritional needs, making it an ideal meal for anyone looking to boost their protein intake.

Alongside the tofu, this stir fry features a colorful array of vegetables that contribute additional nutrients. Bell peppers are high in vitamin C, while broccoli offers a good source of fiber and antioxidants. Carrots provide beta-carotene, which supports eye health. Together, they create a dish that is not only delicious but also highly beneficial for your overall well-being.

Quick and Easy Cooking

In today's fast-paced world, finding time to cook can be a challenge. This High Protein Tofu Stir Fry is designed to be prepared in just 25 minutes, making it perfect for busy weeknights. With minimal prep time and straightforward cooking steps, you can have a wholesome meal ready in no time. Simply press, cube, and sauté—it's that simple!

This recipe is not only quick but also requires minimal clean-up. Using just one skillet or wok means fewer dishes to wash afterward, allowing you to enjoy your meal without the hassle of extensive cleanup. It's a practical solution for anyone who values both time and taste in their cooking.

Customization Options

One of the best features of this stir fry is its versatility. You can easily customize it based on your preferences or what you have on hand. Feel free to swap the mixed vegetables for your favorites, whether that’s snap peas, spinach, or zucchini. You can even add in some extra protein, like chickpeas or edamame, for an added boost.

Experimenting with different seasonings can also elevate this dish. Consider adding a splash of rice vinegar for tang, or a sprinkle of chili flakes for heat. The adaptability of this recipe means you'll never get bored, and it's a fantastic way to use up leftover vegetables from your fridge.

Ingredients

Gather all your ingredients before you start cooking for a smooth cooking experience.

Ingredients

14 oz firm tofu, cubed
2 tablespoons soy sauce
1 tablespoon sesame oil
2 cups mixed vegetables (bell peppers, broccoli, carrots)
2 cloves garlic, minced
1 teaspoon ginger, grated
1 tablespoon cornstarch
Cooked rice or noodles for serving

Make sure to measure out all ingredients for best results.

Instructions

Follow these steps to create a delicious stir fry.

Prepare the Tofu

Press the tofu to remove excess moisture, then cut it into cubes. Toss the tofu with soy sauce and cornstarch until evenly coated.

Cook the Tofu

In a large skillet or wok, heat sesame oil over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove from the skillet and set aside.

Stir Fry the Vegetables

In the same skillet, add the garlic and ginger, sauté for about 30 seconds. Then add mixed vegetables and stir fry for about 3-4 minutes until tender-crisp.

Combine and Serve

Add the cooked tofu back to the skillet, toss everything together and cook for an additional minute. Serve over rice or noodles.

Enjoy your healthy and protein-packed meal!

Serving Suggestions

This High Protein Tofu Stir Fry can be served over a bed of fluffy rice or tossed with your favorite noodles for a heartier meal. If you're looking to keep it lighter, serve it alongside a fresh garden salad or steamed vegetables. This flexibility allows you to tailor the meal to your dietary preferences, whether you're aiming for a low-carb option or something more filling.

For a complete dining experience, consider pairing this dish with a light appetizer or a refreshing drink. A simple cucumber salad or a glass of green tea can complement the flavors beautifully, enhancing your meal without overwhelming it.

Storage and Reheating Tips

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. This stir fry actually tastes even better the next day as the flavors meld together. Just be sure to separate the rice or noodles from the stir fry to maintain their texture.

When it comes time to reheat, simply warm it up in a skillet over medium heat until heated through, adding a splash of water or soy sauce to retain moisture. Alternatively, you can microwave it in short intervals, stirring in between to ensure even heating. This way, you can enjoy your delicious meal without compromising on taste.

Nutritional Benefits of Tofu

Tofu is not just a great source of protein; it also contains essential minerals such as calcium and iron. Calcium is vital for maintaining strong bones, while iron supports the formation of red blood cells. Including tofu in your diet can help you meet your nutritional needs, especially if you're following a plant-based lifestyle.

Moreover, tofu is low in calories and high in isoflavones, which may have health benefits such as reducing cholesterol levels and promoting heart health. This makes the High Protein Tofu Stir Fry not only a delicious meal but also a heart-healthy choice for anyone looking to improve their diet.

Questions About Recipes

→ Can I use frozen vegetables?

Yes, frozen vegetables can be used, just make sure to thaw and drain any excess water before adding them to the stir fry.

→ How can I make this dish spicier?

Add red pepper flakes or a splash of sriracha to the stir fry for an extra kick!

→ Can I substitute tofu with another protein?

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

→ How should I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet before serving.