Crispy Tofu & Vegetable Stir Fry
Golden crispy tofu with colorful vegetables and a double portion of edamame in a savory garlic-ginger-soy sauce. A protein powerhouse with two soy sources working together.
I started making stir fries in college when I needed meals that were fast, cheap, and packed with protein. The dining hall stir fry station was my go-to, but they always used soggy tofu. I knew I could do better at home.
The secret to great tofu is cornstarch. Coat it, get your pan screaming hot, and don't touch it for three minutes. That's it. You get a shatteringly crispy exterior with a creamy interior that soaks up whatever sauce you throw at it. It's the difference between tofu that converts people and tofu that confirms their worst suspicions.
The real protein play here is the double-soy approach: 21oz of pressed tofu plus two full cups of edamame. Between those two, you're hitting 30g protein per serving before counting anything else. This whole thing comes together in about 20 minutes, making it one of my fastest high-protein dinners. I make it at least once a week, usually on days when I get home from the gym starving and need food immediately.
The Protein Upgrade
Restaurant stir fries are heavy on vegetables and light on protein, typically 14-16g per serving with modest tofu. We use a generous 21oz of tofu (pressed and cornstarch-coated for maximum crunch) and a full 2 cups of edamame. The result is 30g per serving, double the protein of your average takeout stir fry, with fewer calories than a paneer dish.
Crispy Tofu & Vegetable Stir Fry
Ingredients
- 21 oz extra-firm tofu (pressed and cubed) 26g protein
- 2 tbsp cornstarch
- 2 cups shelled edamame 9g protein
- 1 cup broccoli florets
- 1 medium red bell pepper (sliced)
- 1 cup snap peas
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- 2 tbsp vegetable oil
- 3 cloves garlic (minced)
- 1 inch ginger (grated)
- 1 tbsp rice vinegar
- 1 tbsp sriracha or chili garlic sauce (optional)
- 1 tbsp sesame seeds (for garnish)
- 2 green onions (sliced, for garnish)
Instructions
- Press tofu for 20 minutes, then cut into 3/4-inch cubes. Toss with cornstarch until evenly coated.
- Heat vegetable oil in a large wok or skillet over high heat. Add tofu in a single layer and cook without moving for 3 minutes until golden. Flip and cook another 2-3 minutes. Remove and set aside.
- In the same wok, add a splash more oil if needed. Add garlic and ginger, stir for 30 seconds.
- Add broccoli and stir fry for 2 minutes. Add bell pepper, snap peas, and edamame. Cook for 3-4 minutes until vegetables are crisp-tender.
- Mix soy sauce, sesame oil, rice vinegar, and sriracha (if using) in a small bowl.
- Return tofu to the wok. Pour sauce over everything and toss to coat. Cook for 1 minute.
- Garnish with sesame seeds and sliced green onions. Serve over rice or cauliflower rice.
Boost Your Protein
- Serve over quinoa for an extra 4g protein per serving.
- Add 2 scrambled eggs stirred in for an extra 6g protein per serving.
- Sprinkle nutritional yeast on top for an extra 4g protein.
Ingredient Substitutions
- No extra-firm tofu? Use tempeh, it's even higher in protein and gets crispy easily.
- No edamame? Use sugar snap peas plus a scoop of hemp seeds for protein.
- No cornstarch? Use arrowroot powder or tapioca starch for the same crispy coating.
- Swap soy sauce for tamari or coconut aminos to make it gluten-free.
