This high-protein stir fry is quick, flavorful, and perfect for a healthy meal in just 15 minutes. Packed with plant-based protein and fresh vegetables, it’s light yet satisfying.
What You’ll Need
Ingredients
- 1 cup firm tofu, cubed
- 1 cup cooked chickpeas
Vegetables
- 1 cup broccoli florets
- 1 cup bell peppers, sliced
- ½ cup carrots, sliced
For cooking
- 1 tablespoon oil
For sauce
- 2 tablespoons soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, grated
Optional
- ½ cup cooked rice or noodles
- Sesame seeds for garnish
Tools
- Large pan or wok
- Spoon or spatula
- Knife
- Cutting board
Step-by-Step Instructions
1. Heat oil
Heat oil in a pan or wok over medium-high heat.
2. Cook tofu
Add tofu and cook until lightly golden.
3. Add vegetables
Add broccoli, bell peppers, and carrots. Stir fry for 4–5 minutes.
4. Add chickpeas
Stir in chickpeas and mix well.
5. Add sauce
Add soy sauce, sesame oil, garlic, and ginger. Toss everything together.
6. Cook briefly
Cook for another 2–3 minutes until everything is well coated.
7. Serve
Serve hot with rice or noodles if desired. Garnish with sesame seeds.
Serving Suggestions
Pairs well with:
- Steamed rice
- Noodles
- Light soup
Tips for Best Results
Use high heat for proper stir fry texture.
Cut vegetables evenly for quick cooking.
Do not overcrowd the pan.
Serve immediately for best flavor.
Storage
Store in an airtight container for up to 2 days. Reheat before serving.
Variations
Use tempeh instead of tofu.
Add different vegetables like mushrooms or snap peas.
Adjust sauce for spice or sweetness.
