Stir Fry Veggies | FoodByMaria Recipes

Vegan Meals

High Protein Stir Fry Veggies with Tofu

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Stir fry veggies with chop sticks scooping them up

Prep

20 minutes

Cook

20 minutes

Yield

4 servings

Who doesn’t love stir fry? Not only is it SO easy, but it’s really versatile too. You can throw in different proteins (both plant-based or not), whatever veggies you have in your fridge that you need to use up, and then you can really make the base noodles, rice, lettuce, or any other grain too. This stir fry veggies recipe is so easy and one of my favs to use up some of the stuff I have around the house.

Stir fry veggies with chop sticks scooping them up

Why you’ll love these stir fry veggies:

  • Versatile: As I mentioned, you can really use whatever base, and whatever veggies in this recipe
  • Easy: I wasn’t lying when I said this was easy. Have it ready in just 40-minutes
  • Delicious: The flavors of the Asian-inspired sauce for this recipe really make this so yummy

Ingredient Notes:

Oyster Sauce: You can definitely use regular oyster sauce here, but to make this recipe vegan or vegetarian-friendly, use a vegan substitute. You can find vegan oyster sauce in some stores, but you can also just swap it out for soy sauce.

Tamari: This is a Japanese sauce made from fermented soybeans. It’s thicker than Chinese soy sauce, making it great for dipping as well. However, you’ll often find it as an ingredient in Asian-inspired dishes and sauces like this one. The good news is, that it’s also vegan and gluten-free.

Stir fry veggies with chop sticks scooping them up

How to make stir fry veggies:

  1. Add the first amount of sesame oil to a pan over medium-high heat. 
  2. Cut the tofu into cubes, add to the pan, and cook until golden brown. Set aside.
  3. Cook the Lotus Foods Ramen and set it aside.
  4. Combine all of the ingredients for the sauce in a medium-sized bowl and set aside. 
  5. Prepare all of the vegetables for stir fry.
  6. Add all of the veggies(except the basil) to a large pan over medium-high heat with the second amount of sesame oil.
  7. Stir and cook the veggies until lightly browned and tender. About 10 minutes. 
  8. Add the smoked tofu and the sauce to the veggies.
  9. Combine and cook for another 5 minutes until everything is coated in sauce and thickens slightly. 
  10. Serve with fresh basil on top so delicious!
Stir fry veggies with chop sticks scooping them up

Expert Tips & FAQ:

Get Creative: Add any other vegetables or protein to this dish that you desire, this is a customizable Stir Fry!!

Storage: Store the stirfry in the fridge in a tightly sealed container for 4 – 6 days.

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Stir fry veggies with chop sticks scooping them up

High Protein Stir Fry Veggies with Tofu

  • Author: Maria Koutsogiannis
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Vegan Dinner
  • Method: Cook + Combine
  • Cuisine: Asian-Inspired, Vegan, Vegetarian, Dairy-Free, Gluten-Free
  • Diet: Vegan

Description

This easy, delicious recipe is completely customizable and is a healthy (high protein) lunch or dinner option.


Ingredients

Scale

1 tbsp sesame oil

1- 180g package smoked tofu

2 tbsp sesame oil

2 garlic cloves (minced)

2 cups napa cabbage (shredded)

2 cups edamame (shelled)

1 large bell pepper (thinly sliced)

1 large carrot (shredded)

3 sprigs green onion (sliced)

3 tbsp basil (chopped)

3 cakes Lotus Foods Ramen OR vermicelli (cooked)

For the sauce,

4 tbsp vegan oyster sauce 

3 tbsp tamari

2 tbsp sesame oil

1 tbsp maple syrup

2 tsp rice wine vinegar

1 tsp veggie stock paste

⅓ cup water


Instructions

Add the first amount of sesame oil to a pan over medium high heat. 

Cut the tofu into cubes, add to the pan, and cook until golden brown. Set aside.

Cook the Lotus Foods Ramen and set aside.

Combine all of the ingredients for the sauce in a medium sized bowl and set aside. 

Prepare all of the vegetables for stir fry.

Add all of the veggies(except the basil) to a large pan over medium-high heat with the second amount of sesame oil.

Stir and cook the veggies until lightly browned and tender. About 10 minutes. 

Add the smoked tofu and the sauce to the veggies.

Combine and cook for another 5 minutes until everything is coated in sauce and thickens slightly. 

Serve with fresh basil on top- so delicious!

Notes

Add any other vegetables or protein to this dish that you desire, this is a customizable Stir Fry!!

This dish is a HUGE hit with everyone- make it for ANY occasion!!

Store the stirfry in the fridge in a tightly sealed container for 4 – 6 days.


Nutrition

  • Serving Size: 1
  • Calories: 512
  • Sugar: 12.1g
  • Sodium: 1648.2mg
  • Fat: 28.2g
  • Saturated Fat: 3.7g
  • Unsaturated Fat: 11g
  • Trans Fat: 0g
  • Carbohydrates: 60g
  • Fiber: 20.2g
  • Protein: 19.3g
  • Cholesterol: 0mg

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