Name: High-Protein Vegan Tofu Stir-Fry
Prep time: 15 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: Asian
Ingredients: 14–16 oz (400–450g) extra-firm or super-firm tofu, pressed and cubed into 1-inch pieces; 2 tbsp cornstarch (for coating); 2–3 tbsp neutral oil (like avocado or canola), divided; 1 cup shelled edamame (frozen, thawed); 2 cups broccoli florets; 1 red bell pepper, sliced; 2 medium carrots, thinly sliced or julienned; 3–4 garlic cloves, minced; 1 tbsp fresh ginger, minced; 3–4 green onions, sliced (whites and greens separated); For the sauce: ¼ cup low-sodium soy sauce or tamari, 2 tbsp sesame oil, 1 tbsp maple syrup or brown sugar, 1 tbsp rice vinegar, 1 tsp cornstarch mixed with 2 tbsp water (slurry); Optional garnishes: sesame seeds, extra green onions, chili flakes

This High-Protein Vegan Tofu Stir-Fry features crispy golden tofu cubes stir-fried with colorful veggies like broccoli, bell peppers, carrots, and edamame in a savory garlic-ginger soy-sesame sauce. It’s a quick, nutrient-dense meal bursting with texture, umami, and over 25g protein per serving—perfect for busy weeknights.

Why You’ll Love This Recipe

You’ll be hooked on this stir-fry because it delivers restaurant-level flavor and satisfaction in under 30 minutes with minimal effort. The tofu gets irresistibly crispy on the outside while staying tender inside, and tossing in edamame doubles down on the protein for serious staying power—no mid-afternoon crashes here.

Fresh, crunchy vegetables add vibrant color, natural sweetness, and heaps of vitamins, while the simple yet bold sauce—soy, sesame, garlic, ginger, and a touch of sweetness—coats everything perfectly without being heavy.

It’s 100% vegan, gluten-free adaptable, budget-friendly, and endlessly customizable, making it ideal for meal prep, family dinners, or impressing non-vegan friends. Plus, it’s a delicious way to eat more plants while feeling full and energized.

Yield: 4 servings

High-Protein Vegan Tofu Stir-Fry

Crispy tofu and veggie stir-fry in savory sauce—high-protein, vegan, quick, and super satisfying!

Prep Time 15 minutes

Cook Time 15 minutes

Additional Time 15 minutes

Total Time 45 minutes

Ingredients

14–16 oz (400–450g) extra-firm or super-firm tofu, pressed and cubed into 1-inch pieces
2 tbsp cornstarch (for coating)
2–3 tbsp neutral oil (like avocado or canola), divided
1 cup shelled edamame (frozen, thawed)
2 cups broccoli florets
1 red bell pepper, sliced
2 medium carrots, thinly sliced or julienned
3–4 garlic cloves, minced
1 tbsp fresh ginger, minced
3–4 green onions, sliced (whites and greens separated)
For the sauce: ¼ cup low-sodium soy sauce or tamari, 2 tbsp sesame oil, 1 tbsp maple syrup or brown sugar, 1 tbsp rice vinegar, 1 tsp cornstarch mixed with 2 tbsp water (slurry)
Optional garnishes: sesame seeds, extra green onions, chili flakes

Instructions

First things first: Press your tofu! Wrap the block in a clean kitchen towel or paper towels, place a heavy pan or books on top, and let it sit for 15–30 minutes to squeeze out excess moisture—this makes all the difference for crispy results.
While pressing, whisk up your irresistible sauce in a small bowl: combine soy sauce, sesame oil, maple syrup, rice vinegar, and set aside. In another tiny bowl, mix 1 tsp cornstarch with 2 tbsp water for the slurry later.
Cube the pressed tofu into bite-sized 1-inch pieces, then toss them gently in 2 tbsp cornstarch until lightly coated—this creates that golden, crisp exterior we all crave.
Heat 2 tbsp oil in a large wok or skillet over medium-high heat until shimmering hot. Add the tofu cubes in a single layer (work in batches if needed) and fry 3–4 minutes per side until beautifully golden and crispy—resist stirring too much! Remove to a plate.
In the same pan, add a splash more oil if needed, then toss in the garlic, ginger, and white parts of green onions—stir-fry for 30 seconds until fragrant and aromatic.
Add the carrots and broccoli first (they take a bit longer), stir-frying for 2–3 minutes until bright and starting to soften but still crisp.
Throw in the sliced bell pepper and edamame—keep stirring and tossing for another 2–3 minutes so everything stays vibrant and tender-crisp.
Pour in your prepared sauce, give everything a good toss to coat, then add the cornstarch slurry—stir quickly as it thickens and turns glossy in about 1 minute.
Gently fold the crispy tofu back into the pan, coating it in that luscious sauce—cook just 1 more minute to warm through without softening the crisp.
Remove from heat, sprinkle with green onion tops and sesame seeds, then serve hot over rice, quinoa, or noodles—grab your chopsticks and enjoy this protein-packed, flavor explosion!

Notes

Naturally vegan and easily gluten-free with tamari. Protein per serving ≈25–30g depending on exact tofu/edamame amounts. Pressing tofu is non-negotiable for texture. Adjust spice/soy to taste—start mild and build. Great for meal prep; store tofu separate to maintain crisp.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 166Total Fat 4gSaturated Fat 1gUnsaturated Fat 3gSodium 70mgCarbohydrates 25gFiber 9gSugar 5gProtein 11g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Recipe Tips and Tricks

Press the tofu for at least 15–30 minutes (or use super-firm) to remove excess water—this is key for maximum crispiness. Toss tofu cubes in cornstarch right before frying for that golden, non-soggy exterior.

Use a very hot wok or large skillet—high heat is essential for stir-fry success and prevents steaming. Cut veggies into uniform sizes so they cook evenly. Don’t overcrowd the pan; cook in batches if needed.

Add sauce at the very end to keep veggies crisp-tender. Taste and adjust seasoning before serving—add more soy for saltiness, rice vinegar for tang, or chili for heat. For meal prep, slightly undercook veggies so they stay vibrant when reheated. Garnish with sesame seeds and green onions for extra pop.

Ingredients Notes

Extra-firm or super-firm tofu is the star—high in complete protein (about 10g per 100g), low in carbs, and versatile; it absorbs flavors beautifully when pressed and crisped. Edamame (shelled) boosts protein even more with its bright, nutty taste and folate.

Broccoli, bell peppers, and carrots provide crunch, fiber, vitamin C, and beta-carotene for immune and eye health. Garlic and fresh ginger are aromatic powerhouses that define stir-fry flavor—always use fresh for the best punch.

Low-sodium soy sauce or tamari (for gluten-free) adds umami and saltiness; sesame oil brings nutty depth.

A touch of maple syrup or brown sugar balances the savory notes. Cornstarch helps create a silky sauce and crisp tofu coating. Optional green onions and sesame seeds add freshness and texture.

Variations and Substitutions

Make it teriyaki-style by swapping the sauce for store-bought or homemade teriyaki. Go spicy with sriracha, chili garlic sauce, or fresh chilies. Add mushrooms, snap peas, zucchini, or bok choy for different veggie profiles. Swap edamame for chickpeas, tempeh, or extra tofu for variety.

Use tamari instead of soy sauce for gluten-free. For oil-free, air-fry or bake the tofu and “dry” stir-fry veggies with broth. Sweeten with agave or date syrup for different notes. Add cashews or peanuts for crunch and healthy fats.

Serve over quinoa, brown rice, cauliflower rice, or noodles for carb variations. Make it Thai-inspired with coconut milk, lime, and basil. For higher protein, toss in shelled hemp seeds or a scoop of pea protein.

Storage Options

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a hot skillet with a splash of water or broth to revive crispiness—microwaving works but softens texture.

Sauce thickens when cold, so thin with water when reheating. Freeze in portions (without fresh garnishes) for up to 2 months; thaw overnight in fridge and reheat on stovetop. Best flavor fresh, but components (cooked tofu separate from veggies) store well for meal prep.