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Stir-frying is a beloved cooking technique that has transcended borders, bringing a medley of flavors and textures to tables around the world. This quick and efficient method of cooking not only preserves the vibrant colors of vegetables but also locks in their nutrients, making it a highly popular choice among health-conscious individuals. As the culinary landscape continues to shift towards plant-based diets, tofu has emerged as a staple ingredient, celebrated for its high protein content and versatility.

High Protein Tofu Stir Fry

Looking to elevate your dinner game? Try this high-protein tofu stir fry that's perfect for anyone embracing plant-based meals! Combining firm tofu with fresh vegetables, garlic, and ginger, this dish is packed with flavor and nutrients. It’s quick, healthy, and versatile – ideal for meal prep or a tasty weeknight dinner. Pair it with rice or quinoa for a complete meal that satisfies. Discover the joy of cooking with tofu today! #TofuStirFry #PlantBased #HealthyEating #QuickRecipes #VeganCooking #HighProteinMeals #MeatlessMonday
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Ingredients
  

1 block (14 oz) firm tofu, drained and pressed

2 tablespoons soy sauce (or tamari for gluten-free)

1 tablespoon cornstarch

2 tablespoons vegetable oil (divided)

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 cup broccoli florets

1 cup snap peas

3 cloves garlic, minced

1 tablespoon fresh ginger, minced

2 tablespoons oyster sauce (or vegan oyster sauce)

1 tablespoon sesame oil

2 green onions, chopped

1 tablespoon sesame seeds (for garnish)

Instructions
 

Prepare the Tofu: Cut the pressed tofu into bite-sized cubes. In a mixing bowl, combine the tofu with soy sauce and cornstarch, tossing gently to coat all sides. Let it marinate for about 15 minutes to absorb the flavors.

    Heat the Pan: In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Once hot, add the marinated tofu and fry for about 5-7 minutes, turning occasionally until golden brown on all sides. Remove the tofu from the pan and set aside.

      Sauté the Vegetables: In the same pan, add the remaining tablespoon of vegetable oil. Add the sliced bell peppers, broccoli, and snap peas. Stir-fry for 4-5 minutes until the vegetables are tender yet still crisp.

        Flavor It Up: Add the minced garlic and ginger to the pan, stirring quickly for about 1 minute until fragrant. Then, return the cooked tofu to the pan.

          Add Sauces: Pour the oyster sauce and sesame oil over the stir fry. Toss everything together gently for an additional 2-3 minutes to heat through and let the flavors meld.

            Garnish and Serve: Remove from heat and sprinkle with chopped green onions and sesame seeds. Serve hot over steamed rice or quinoa for an extra protein boost.

              Prep Time, Total Time, Servings: 15 mins | 25 mins | 4 servings.