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15g Protein Tofu Stir-Fry Recipe

Emily Carter
A speedy vegan stir-fry with crisp tofu, colorful veggies, and a savory sauce delivering satisfying protein and vibrant flavor in minutes.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 servings
Calories 260 kcal

Ingredients
  

  • 1 tablespoon oil
  • 1 cup firm tofu cubed
  • 1 cup bell peppers sliced
  • ½ cup carrots sliced
  • ½ cup broccoli florets
  • 1 teaspoon garlic paste
  • 1 teaspoon ginger paste
  • 2 tablespoons soy sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon chili flakes
  • ½ teaspoon pepper
  • ½ teaspoon salt
  • ¼ cup water
  • 1 teaspoon sesame seeds
  • 2 tablespoons chopped spring onion

Instructions
 

  • Heat oil in wok.
  • Add tofu cubes.
  • Cook until golden.
  • Add garlic paste.
  • Add ginger paste.
  • Add bell peppers.
  • Add carrots.
  • Add broccoli.
  • Stir well.
  • Add soy sauce.
  • Add lemon juice.
  • Add chili flakes.
  • Add pepper.
  • Add salt.
  • Add water.
  • Cook 5 minutes.
  • Garnish with sesame seeds.
  • Add spring onion.
  • Toss once.
  • Serve hot.

Notes

Nutritional Values (Per Serving)

Calories: 260
Total Fat: 11g
Saturated Fat: 2g
Carbohydrates: 22g
Fiber: 5g
Protein: 15g

Vitamins & Minerals (Per Serving)

Vitamin C: 25%
Vitamin A: 20%
Calcium: 18%
Iron: 15%
Magnesium: 12%

Additional Notes / Tips

  • Air-fry tofu first for extra crispiness.
  • Add spinach or mushrooms for more texture.
  • A splash of maple syrup balances the heat beautifully.