High Protein Vegetarian Tofu Stir Fry Recipe

Contrary to common belief, vegetables can be an extremely good source of protein. This high protein vegetarian stir fry is a flavorful and healthy dinner option. Made with tofu, vegetables, and a variety of spices, this dish is packed with protein and essential nutrients.

quinoa chicken bowl

High Protein Vegetarian Tofu Stir Fry Ingredients

  • 1 block (14 oz) extra firm tofu, drained and pressed
  • 2 tablespoons soy sauce
  • 1 tablespoon cornstarch
  • 1 tablespoon olive oil
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup chopped broccoli florets
  • 1 cup sliced mushrooms
  • 1/2 cup chopped red onion
  • 2 cloves garlic, minced
  • 1 teaspoon ground ginger
  • 1/2 teaspoon red pepper flakes
  • Salt and pepper, to taste
  • 2 tablespoons chopped fresh cilantro

High Protein Vegetarian Tofu Stir Fry Instructions

  1. Cut the pressed tofu into small cubes and place in a bowl. Add the soy sauce and cornstarch and toss to coat.
  2. Heat the olive oil in a large skillet over medium-high heat. Add the tofu and cook until browned and crispy, about 5-7 minutes. Remove the tofu from the skillet and set aside.
  3. Add the bell peppers, broccoli, mushrooms, red onion, garlic, ginger, red pepper flakes, salt, and pepper to the skillet. Cook, stirring occasionally, until the vegetables are tender, about 8-10 minutes.
  4. Return the tofu to the skillet and stir to combine with the vegetables.
  5. Serve the stir fry hot, garnished with chopped cilantro.

Macro Nutrient Breakdown (per serving):

  • Calories: 250
  • Protein: 20g
  • Carbohydrates: 18g
  • Fat: 12g
  • Fiber: 6
  • Author: Chris
  • User rating: ⭐⭐⭐⭐⭐ 5 stars (of 6 reviews)
  • Recipe name: High Protein Vegetarian Tofu Stir Fry
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