Protein Atlas
Sesame Tofu Stir Fry with Broccoli and Bell Peppers high-protein recipe

Meals · High Protein

Sesame Tofu Stir Fry with Broccoli and Bell Peppers

This quick sesame tofu stir fry features pan-seared tofu with crisp broccoli and sweet bell peppers. Delivering approximately 45g of protein and 550 kcal per serving, the dish captures the savory depth of a classic Asian stir-fry technique.

Serves 2 bowls
28g protein 520 cal
Prep Time 15 min
Cook Time 15 min
Total Time 30 min

Nutrition per serving

Protein
28 g
Calories
520

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

2 servings
  • 1 block Extra-firm tofu — pressed and cubed, about 14 oz
  • 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

  1. 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.
  2. 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.
  3. 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.
  4. Add the minced garlic and grated ginger to the skillet and stir-fry for another minute until fragrant.
  5. 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.
  6. Bring the sauce to a simmer and cook for 1-2 minutes, stirring, until it thickens slightly.
  7. Return the cooked tofu to the skillet and toss gently to coat everything in the sauce.
  8. 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 edamame, 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.