Edamame and Tofu Stir-Fry: A High-Protein, Plant-Based Delight

This edamame and tofu stir-fry is a quick, healthy, and flavorful plant-based meal. With protein-rich tofu and edamame, combined with crunchy mixed vegetables, it’s ideal for vegans, vegetarians, or anyone looking for a nutritious, high-protein option. The soy sauce and sesame oil add depth of flavor, making this dish as delicious as it is nourishing.

Key Information

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Number of Servings: 2
Serving Size: 1 bowl

Nutritional Information (Per Serving)

• Calories: ~300
• Protein: 20g
• Carbohydrates: 18g
• Fat: 18g
• Fiber: 6g

Ingredients List

• 1 block firm tofu (300g), cubed
• 1/2 cup shelled edamame (75g)
• 1/2 cup sliced carrots
• 1/2 cup sliced bell peppers
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tbsp olive oil (for cooking)
• Optional: Sesame seeds, green onions, or chili flakes for garnish

Detailed Method of Preparation

1. Press the tofu: Wrap the tofu block in paper towels and place a heavy object on top to remove excess water (for about 10 minutes).
2. Prepare the vegetables: While the tofu drains, slice the carrots, bell peppers, or any other vegetables of your choice.
3. Stir-fry the tofu: Heat 1 tbsp of olive oil in a pan or wok over medium-high heat. Add the cubed tofu and stir-fry for 5-7 minutes until golden brown on all sides. Remove from the pan and set aside.
4. Cook the vegetables: In the same pan, add the carrots and bell peppers. Stir-fry for 3-4 minutes until they begin to soften.
5. Add edamame and tofu: Return the tofu to the pan, along with the edamame. Drizzle with soy sauce and sesame oil. Cook for another 5 minutes, stirring frequently, until everything is well combined and heated through.
6. Serve and garnish: Transfer to bowls and garnish with sesame seeds, green onions, or chili flakes if desired. Enjoy!

Tips for Culinary Success

• Use extra-firm tofu: Extra-firm tofu holds its shape better when stir-fried.
• Meal prep option: This stir-fry stores well in the fridge for up to 3 days. Reheat in a pan or microwave before serving.
• Add more flavor: Include minced garlic, ginger, or a dash of rice vinegar for added complexity.
• Make it a full meal: Serve the stir-fry over rice or quinoa for a more filling dish.

Frequently Asked Questions (FAQs)

1. Can I use frozen edamame?
Yes! Just thaw the edamame before adding it to the stir-fry.

2. How do I prevent tofu from sticking to the pan?
Make sure the pan is hot and the tofu is well-pressed to remove excess moisture. Use a non-stick pan if needed.

3. Can I make this dish gluten-free?
Yes! Use tamari or coconut aminos instead of regular soy sauce for a gluten-free version.

This edamame and tofu stir-fry is a perfect way to enjoy a quick, healthy meal that’s full of flavor and plant-based protein. Whether you’re cooking for lunch or dinner, it’s easy to prepare and endlessly customizable with your favorite veggies. Try it today and discover how delicious a simple stir-fry can be!