Recipe Detail
Tofu and Vegetable Stir-Fry
A fast tofu bowl with colorful vegetables for higher protein intake, more volume, and better weekday meal structure.
| Calories | 294 kcal |
| Protein | 21g |
| Prep Time | 20 mins |
| Nutri-Grade | A |
Why it supports metabolic health
This meal pairs lean plant protein with high-volume vegetables, making it useful for satiety, recovery, and practical lunch or dinner prep.
Ingredients
- • 200 g firm tofu, cubed
- • 1 small onion, sliced
- • 1 cup bell peppers
- • 1 cup broccoli florets
- • 3 garlic cloves, minced
- • 1 tbsp low-sodium soy sauce
- • 1/2 tsp red chili flakes
- • 1/4 tsp turmeric
- • 1/2 tsp cumin powder
- • 1 tsp olive or sesame oil
- • 1 tsp lemon juice
Method
- Pat tofu dry and pan-sear half the oil until lightly golden, then remove.
- Add the remaining oil, garlic, and onion, then saute briefly.
- Add bell peppers and broccoli and stir-fry for 3 to 4 minutes.
- Return the tofu, add soy sauce and spices, and toss well.
- Finish with lemon juice and serve hot.
Substitution options
- • Use paneer instead of tofu for a dairy-based option.
- • Add edamame for even more protein.
- • Serve over millet or rice when training volume is high.
Best fit for
High Protein Vegetarian · Athlete Performance Meals · Gut Health Focused
Pat the tofu dry before searing so it browns instead of steaming.