This high-protein vegan stir-fry is fast, flexible, and perfect for busy weeknights. Packed with plant protein and colourful vegetables, it’s a go-to dinner that works for meal prep or last-minute cooking.
🍜 Why This Recipe Works
- Ready in under 25 minutes
- High in plant protein 25-30g
- Uses simple, flexible ingredients
🧾 Ingredients (3–4 servings)
Protein
- 200 g firm tofu, cubed
- 1 cup cooked edamame or chickpeas
Vegetables
- 1 red capsicum, sliced
- 1 cup broccoli florets
- 1 carrot, thinly sliced
- 2 spring onions, sliced
Stir-fry sauce
- 2 tbsp soy sauce or tamari
- 1 tbsp maple syrup or brown sugar
- 1 tbsp rice vinegar or lime juice
- 1 tsp sesame oil
- 1 tsp grated fresh ginger (or ½ tsp ground)
To cook
- 1 tbsp olive oil or neutral oil
👩🍳 Instructions
1️⃣ Cook the tofu
Heat oil in a large pan or wok over medium-high heat.
Add tofu and cook for 6–8 minutes, turning occasionally, until golden on all sides. Remove and set aside.
2️⃣ Stir-fry vegetables
In the same pan, add capsicum, broccoli, and carrot.
Cook for 4–5 minutes until just tender but still crisp.
3️⃣ Add protein & sauce
Return tofu to the pan along with edamame (or chickpeas).
Pour over the sauce and toss well to coat everything evenly.
4️⃣ Finish
Cook for 2–3 minutes until heated through and glossy.
Remove from heat and garnish with spring onions.
🍚 Serving Suggestions
- Serve over rice, noodles, or quinoa
- Add chilli sauce for heat
- Sprinkle with sesame seeds for crunch
Storage & Meal Prep
- Fridge: Keeps for up to 4 days
- Reheat: Pan or microwave
- Great for lunch leftovers