High Protein Stir Fry Veggies with Tofu is the perfect quick and nourishing dinner for busy weeknights. Packed with colorful vegetables, smoky tofu, and a savory homemade sauce, this satisfying meal delivers bold flavor and plenty of plant-based protein in every bite. Whether you are looking for a healthy vegan dinner or a protein-rich noodle bowl, this easy stir fry recipe is a delicious option.
Why You’ll Love This Recipe
- Loaded with plant-based protein from tofu and edamame
- Quick and easy to make in under 35 minutes
- Full of fresh vegetables and vibrant flavor
- Perfect for meal prep and busy weeknights
- Naturally dairy-free and vegan-friendly
- Delicious with ramen noodles or vermicelli
Ingredients
For the Stir Fry
- 1 tbsp sesame oil
- 1 package smoked tofu (180 g), cubed
- 2 tbsp sesame oil
- 2 garlic cloves, minced
- 2 cups napa cabbage, shredded
- 2 cups shelled edamame
- 1 large bell pepper, thinly sliced
- 1 large carrot, shredded
- 3 green onions, sliced
- 3 tbsp fresh 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
- 1/3 cup water
Instructions
- Cook the ramen or vermicelli noodles according to package directions. Drain and set aside.
- In a small bowl, whisk together the vegan oyster sauce, tamari, sesame oil, maple syrup, rice wine vinegar, veggie stock paste, and water until smooth.
- Heat 1 tablespoon sesame oil in a large skillet or wok over medium-high heat.
- Add the smoked tofu and cook for 4–5 minutes until lightly crisp and golden. Remove from the pan and set aside.
- Add the remaining sesame oil and sauté the garlic for about 30 seconds until fragrant.
- Add the napa cabbage, bell pepper, carrot, and edamame. Stir fry for 5–7 minutes until the vegetables are tender-crisp.
- Return the tofu to the pan and pour in the sauce.
- Add the cooked noodles and toss everything together until evenly coated and heated through.
- Finish with green onions and fresh basil.
- Serve the High Protein Stir Fry Veggies with Tofu immediately while hot.
Tips & Tricks
- Press the tofu before cooking for a firmer texture.
- Add chili flakes or sriracha for extra heat.
- Swap ramen noodles for rice noodles or soba noodles.
- Use broccoli, snap peas, or mushrooms for extra vegetables.
- Avoid overcrowding the pan so the vegetables stay crisp.
Details
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stir Fry
- Cuisine: Asian-Inspired
- Difficulty: Easy
- Dietary Notes: Vegan, Dairy-Free, Plant-Based
Notes
- Smoked tofu adds rich flavor, but extra firm tofu also works well.
- For a gluten-free version, use gluten-free noodles and tamari.
- Garnish with sesame seeds, crushed peanuts, or lime wedges for added flavor.
- This recipe is excellent for weekly meal prep.
Nutrition
Approximate per serving:
- Calories: 480
- Protein: 24g
- Carbohydrates: 42g
- Fat: 24g
- Fiber: 9g
- Sugar: 7g
FAQ
Can I make this stir fry ahead of time?
Yes, this recipe stores very well and can be prepared in advance for meal prep lunches or dinners.
What type of tofu works best?
Smoked tofu adds extra flavor, but extra firm tofu is also a great option.
Can I use frozen vegetables?
Absolutely. Frozen stir fry vegetables can save time and work perfectly in this recipe.
Is this recipe gluten-free?
It can be gluten-free if you use gluten-free ramen or rice noodles and tamari instead of soy sauce.
How can I add more protein?
Add extra tofu, tempeh, or additional edamame for even more protein.
What noodles work best?
Ramen, rice vermicelli, soba noodles, or udon noodles all pair beautifully with this stir fry.
Storage
- Refrigerate leftovers in an airtight container for up to 4 days.
- Freeze for up to 2 months, though the vegetables may soften slightly after reheating.
- Reheat in a skillet over medium heat or microwave until warmed through.
Similar Recipes
High Protein Stir Fry Veggies with Tofu
Ingredients
For the Stir Fry
- 1 tbsp sesame oil
- 1 package smoked tofu 180 g, cubed
- 2 tbsp sesame oil
- 2 garlic cloves minced
- 2 cups napa cabbage shredded
- 2 cups shelled edamame
- 1 large bell pepper thinly sliced
- 1 large carrot shredded
- 3 green onions sliced
- 3 tbsp fresh 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
- 1/3 cup water
Instructions
- Cook the ramen or vermicelli noodles according to package directions. Drain and set aside.
- In a small bowl, whisk together the vegan oyster sauce, tamari, sesame oil, maple syrup, rice wine vinegar, veggie stock paste, and water until smooth.
- Heat 1 tablespoon sesame oil in a large skillet or wok over medium-high heat.
- Add the smoked tofu and cook for 4–5 minutes until lightly crisp and golden. Remove from the pan and set aside.
- Add the remaining sesame oil and sauté the garlic for about 30 seconds until fragrant.
- Add the napa cabbage, bell pepper, carrot, and edamame. Stir fry for 5–7 minutes until the vegetables are tender-crisp.
- Return the tofu to the pan and pour in the sauce.
- Add the cooked noodles and toss everything together until evenly coated and heated through.
- Finish with green onions and fresh basil.
- Serve the High Protein Stir Fry Veggies with Tofu immediately while hot.
Notes
- Smoked tofu adds rich flavor, but extra firm tofu also works well.
- For a gluten-free version, use gluten-free noodles and tamari.
- Garnish with sesame seeds, crushed peanuts, or lime wedges for added flavor.
- This recipe is excellent for weekly meal prep.
Conclusion
This High Protein Stir Fry Veggies with Tofu is a flavorful and satisfying plant-based meal that comes together quickly with simple ingredients. The combination of smoky tofu, crisp vegetables, and savory sesame sauce creates a comforting dinner packed with texture and protein. Whether you are meal prepping for the week or making a healthy dinner for the family, this easy tofu stir fry is sure to become a favorite.