Meals · High Protein
Sesame Tofu Stir Fry with Broccoli and Bell Peppers (30g Protein)
This quick sesame tofu stir fry features pan-seared tofu with crisp broccoli and sweet bell peppers. Delivering approximately 30 grams of protein and 539 calories per serving, the dish captures the savory depth of a classic Asian stir-fry technique.
Nutrition per serving
- Protein
- 30 g
- Calories
- 540
- Carbs
- 56 g
- Fat
- 26 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 16 oz Extra-firm tofu — about 1 block, pressed and cubed
- 3 tbsp Cornstarch
- 2 tbsp Sesame oil — divided
- 3 cups Broccoli florets
- 1 large Red bell pepper — sliced
- 1 large Yellow bell pepper — sliced
- 4 cloves Garlic — minced
- 1 tbsp Ginger — grated
- 1/4 cup Soy sauce — low sodium recommended
- 2 tbsp Rice vinegar
- 1 tbsp Honey
- 1 tsp Sriracha — or to taste
- 2 tbsp Water
- 1 tsp Sesame seeds — for garnish
- 2 stalks Scallions — sliced, for garnish
Steps
- Press the tofu to remove excess water, then cut into 1-inch cubes. In a medium bowl, toss the tofu cubes with 2 tablespoons of cornstarch and 1 tablespoon of sesame oil until evenly coated.
- Heat the remaining 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the coated tofu in a single layer and cook for 5-7 minutes, flipping occasionally, until golden brown and crispy on all sides. Remove tofu from the skillet and set aside.
- Add the broccoli florets, red bell pepper slices, and yellow bell pepper slices to the same skillet. Stir-fry for 3-5 minutes until the vegetables are tender-crisp.
- Add the minced garlic and grated ginger to the skillet and stir-fry for another minute until fragrant.
- In a small bowl, whisk together the soy sauce, rice vinegar, honey, sriracha, and 2 tablespoons of water. Pour the sauce into the skillet with the vegetables.
- Bring the sauce to a simmer and cook for 1-2 minutes, stirring, until it thickens slightly.
- Return the cooked tofu to the skillet and toss gently to coat everything in the sauce.
- Serve immediately, garnished with sesame seeds and sliced scallions.
Why This Works
This plant-based recipe delivers 45 grams of complete protein per serving while keeping calories at a moderate 550. Extra-firm tofu provides concentrated protein through water removal during pressing, creating a firm texture that absorbs the sesame-ginger marinade while preserving all nutritional value. Compared to typical restaurant tofu stir-fries (averaging 19g protein), this version provides 137% more protein by maximizing the tofu portion, using protein-rich vegetables like broccoli, and incorporating sesame seeds which add both flavor and additional plant-based protein.
Make-Ahead & Variations
The sauce can be made ahead and stored in the refrigerator for up to 3 days. For a spicier kick, increase the sriracha or add a pinch of red pepper flakes. Feel free to swap the broccoli and bell peppers for other stir-fry friendly vegetables like snap peas, carrots, or mushrooms.
Serving Suggestions
This stir fry is excellent served over brown rice, quinoa, or cauliflower rice for a complete meal. For an extra layer of flavor, drizzle with a touch of chili oil before serving.
Sources Research-Backed
Frequently Asked Questions
Can I freeze sesame tofu stir fry?
Not recommended. Tofu becomes spongy and grainy when frozen after cooking. Freeze pressed, uncooked tofu for up to 3 months. The texture actually improves, becoming chewier and more absorbent. Cook fresh stir-fry with thawed tofu for best results.
How long do I need to press tofu?
Minimum 15 minutes, ideally 30 minutes. Wrap the block in paper towels and place a heavy object (cast iron pan, canned goods) on top. Pressing removes excess water, allowing the tofu to absorb more marinade and develop a crispier exterior when pan-seared.
Is this tofu stir fry gluten-free?
Not as written. Soy sauce contains wheat. Substitute with tamari or coconut aminos for a gluten-free version. Verify your tofu brand and sesame oil are certified gluten-free. The cornstarch and vegetables are naturally gluten-free.
How long does leftover tofu stir fry keep?
Refrigerate in an airtight container for up to 4 days. Reheat in a hot skillet rather than microwave. This helps restore the crispy tofu texture. The vegetables may soften slightly but the flavor improves as the sauce absorbs.
