High-Protein Vegan Stir-Fry

Ingredients and Weight:

• Tofu, firm: 1 block (14 ounces)
• Broccoli florets: 1 head (1 pound)
• Red bell pepper: 1 (12 ounces)
• Green bell pepper: 1 (12 ounces)
• Carrots: 1 pound
• Mushrooms: 1 pound
• Snap peas: 8 ounces
• Snow peas: 8 ounces
• Onion: 1 (12 ounces)
• Garlic: 4 cloves (1 ounce)
• Ginger: 1 tablespoon (0.5 ounce)
• Soy sauce: 1/4 cup (2 ounces)
• Vegetable broth: 1/2 cup (4 ounces)
• Cornstarch: 2 tablespoons (1 ounce)
• Water: 2 tablespoons (1 ounce)
• Vegetable oil: 2 tablespoons (1 ounce)

Preparation Time:

25 minutes

Cooking Time:

20 minutes

Difficulty Level:

3 (Moderate)

Preparation Method Steps:

1. Press the tofu between paper towels to remove excess moisture. Cut into 1-inch cubes.
2. Cut the broccoli, bell peppers, carrots, mushrooms, snap peas, and snow peas into bite-sized pieces.
3. Chop the onion, garlic, and ginger.
4. In a small bowl, whisk together the soy sauce, vegetable broth, cornstarch, and water to make a sauce.
5. Heat the vegetable oil in a large skillet or wok over medium-high heat.
6. Add the tofu cubes and cook until golden brown on all sides.
7. Add the chopped vegetables and cook for 5-7 minutes, stirring occasionally.
8. Add the garlic, ginger, and onion and cook for 1-2 minutes, until fragrant.
9. Pour in the prepared sauce and cook for 2-3 minutes, or until the sauce has thickened.
10. Serve immediately over rice or noodles.

Nutritional Information:

Per serving (1 cup):

• Calories: 250
• Protein: 20 grams
• Carbohydrates: 30 grams
• Fat: 10 grams

Dish Characteristics:

• Colorful and vibrant
• Crunchy and flavorful
• Packed with protein and vegetables
• Suitable for vegans and vegetarians

User Comments:

• "This stir-fry is absolutely delicious! The flavors are perfectly balanced and the vegetables are cooked to perfection."
• "I love how easy this recipe is to make. It's perfect for a quick and healthy weeknight meal."
• "The tofu is so crispy and flavorful. It's my favorite part of the dish!"
• "I've made this stir-fry several times now and it never disappoints. It's one of my go-to vegan dishes."
• "This is a great recipe for meal prep. It's easy to make ahead of time and reheat throughout the week."

Special Precautions and Tips:

• If you don't have firm tofu, you can use extra-firm tofu. Just be sure to press out more of the moisture before cutting and cooking.
• For a spicier dish, add a pinch of red pepper flakes or Sriracha sauce to the sauce.
• If you're using fresh ginger, be sure to peel it before mincing.
• Serve the stir-fry immediately over hot rice or noodles to prevent it from getting soggy.