Tofu Veggie Stir-Fry Bowl Recipe

Name: Tofu Veggie Stir-Fry Bowl
Prep time: 7 min
Cook time: 9 min
Total time: 16 min
Yield: 4 servings
Cuisine: American
Ingredients: 800 g extra-firm tofu (2 blocks, drained and cubed); 328 g cooked chickpeas (2 cups); 150 g cauliflower florets (2 cups); 150 g broccoli florets (2 cups); 60 ml tamari (4 tbsp); 30 ml rice vinegar (2 tbsp); 30 ml maple syrup (2 tbsp); 10 ml toasted sesame oil (2 tsp); 10 ml sriracha (2 tsp); 6 g cornstarch (2 tsp); 60 ml water (4 tbsp); 2 g paprika (1 tsp); 40 g green onions (1/2 cup, sliced); 6 g black sesame seeds (2 tsp)

Prep: 7minCook: 9min4 servingsEasy411 cal / servingAmerican

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A delicious Tofu Veggie Stir-Fry Bowl packed with 29g of protein per serving and just 411 calories. This easy recipe is ready in 16 minutes and perfect for weight-loss, muscle-gain.

Ingredients

400g extra-firm tofu, pressed and cubed
2 tbsp soy sauce
1 tbsp sesame oil
1 tbsp cornstarch
2 cups mixed vegetables
2 cloves garlic
1 tsp ginger

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 5 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 3 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Combine with grain base and toss to mix.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 411 kcal

Protein: 29.4g

Fat: 15.4g

Carbs: 41.6g

Fiber: 10.6g

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