High-Protein Vegan Tofu Stir-Fry Recipe
As the days get busier, we're all on the hunt for that perfect, quick-to-prepare dinner that doesn't skimp on flavor or nutrients. Say hello to your new weeknight warrior: a High-Protein Vegan Tofu Stir-Fry that's as satisfying as it is simple to make.
Why You'll Love This Dish
This stir-fry ticks all the boxes: it's protein-packed, full of vibrant vegetables, and loaded with flavors that even the most discerning taste buds will appreciate. Plus, it's adaptable; whether you're a fan of bell peppers and broccoli or more of a snap peas and bok choy enthusiast, this recipe can flex to fit your fridge's current lineup.
The Star Ingredient
The cornerstone of this dish is firm tofu – a chameleon in the kitchen known for its incredible ability to soak up any spices and sauces it's paired with. In this recipe, we marinate it in a blend of soy sauce, cumin, turmeric, and garlic to create a flavor-packed base that complements the freshness of the vegetables.
The Veggie Lineup
We've selected a colorful medley of vegetables: carrots for sweetness, bell peppers for a crisp bite, and broccoli for its earthy notes. They’re not just there for their looks, though; these veggies bring a host of nutritional benefits to the table, too.
High-Protein Vegan Tofu Stir-Fry Recipe
Ultimate Vegan High-Protein Tofu Stir-Fry – your new weeknight hero that promises satisfaction in every bite. Packed with nutrients and bursting with flavor, this dish is perfect for fitness enthusiasts, health-conscious foodies, and anyone in between looking for a delicious vegan high-protein meal.
Remember this recipe is super flexible! You choose your veggies and have fun!
Recipe Snapshot:
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Servings: 2-4
Ingredients:
1 block firm tofu
3 tablespoons soy sauce (or even more)
Olive oil
Spices: cumin, turmeric
2 cloves garlic, minced
1 onion, sliced
2 carrots, cut into strips
1 bell pepper, sliced
A selection of mushrooms, sliced
A handful of pumpkin seeds
A handful of cashews
Broccoli florets
Sesame seeds (for garnish)
Salt and pepper to taste
Marinade tofu:
3 tablespoons soy sauce (or even more)
1 tablespoon olive oil
1 teaspoon cumin
pinch of chilli powder (optional)
1/3 teaspoon turmeric
1 clove garlic, minced
Instructions:
Marinate the Tofu:
Press tofu to remove excess moisture.
Cut tofu into cubes or slices.
Whisk together soy sauce, olive oil, cumin, turmeric, and garlic for the marinade.
Marinate the tofu in the mixture for at least 30 minutes.
Cook the Tofu:
In a non-stick pan over medium heat, cook the marinated tofu until all sides are golden brown. Set aside.
Stir-Fry the Vegetables:
Heat olive oil in a large pan or wok over medium heat.
Add the onions and stir-fry until they become translucent.
Add the carrot strips and cook for 3-4 minutes, until slightly tender.
Introduce the bell pepper and stir-fry for another 2 minutes.
Add the sliced mushrooms, a splash of soy sauce, and minced garlic. Cook until the mushrooms are soft.
Toss in the pumpkin seeds and cashews, and stir-fry for another minute.
Flash-Boil the Broccoli:
Bring water to a boil in a pot.
Add the broccoli florets and blanch for 1 minutes.
Remove the broccoli and immediately rinse under cold water to stop the cooking process.
Combine:
Add the cooked tofu and flash-boiled broccoli to the pan with the other vegetables.
Stir everything together and cook for a couple more minutes.
Season with salt and pepper to taste.
Serve:
Garnish with sesame seeds.
Serve hot as a nourishing, high-protein vegan meal. Add extra hummus if you prefer.
You can also serve it with rice or quinoa. I usually like it just like that. No extra carbs needed in the evenings.
