Tofu & Edamame Protein Stir-Fry – A Quick, Flavor-Packed Weeknight Dinner
If you’re looking for a weeknight dinner that’s fast, filling, and full of flavor, this Tofu & Edamame Protein Stir-Fry has you covered. It’s loaded with plant-based protein, colorful veggies, and a glossy sauce that clings to every bite. You don’t need fancy equipment or hard-to-find ingredients, just a hot pan and a few pantry staples.
It’s flexible, meal-prep friendly, and honestly, it tastes great even cold from the fridge. Whether you’re vegetarian, trying to eat more plants, or just hungry, this one delivers.
Ingredients
Method
- Press the tofu. Wrap the tofu block in a clean towel and place a heavy skillet or books on top for 10–15 minutes. This helps it crisp up in the pan instead of steaming.
- Prep the sauce. In a small bowl, whisk soy sauce, rice vinegar, maple syrup, and sesame oil. In a separate cup, mix cornstarch with water to make a slurry. Set both aside.
- Cut your veggies. Slice the bell pepper, julienne the carrot, break down the broccoli into bite-size florets, and chop the green onions. Mince garlic and ginger.
- Cube the tofu. Cut into 3/4-inch cubes. Pat dry again to remove extra moisture.
- Sear the tofu. Heat 1–2 tablespoons neutral oil in a large nonstick skillet or wok over medium-high heat. Add tofu in a single layer. Cook 6–8 minutes, turning pieces to brown all sides. Sprinkle with a pinch of salt. Remove to a plate.
- Stir-fry the vegetables. Add another splash of oil if needed. Toss in broccoli and carrots first, cooking 2–3 minutes. Add bell pepper and cook 2 minutes more. You want crisp-tender, not mushy.
- Bloom aromatics. Push the veggies to the sides, add garlic and ginger to the center, and cook 30 seconds until fragrant. Don’t let them burn.
- Add edamame and tofu. Stir in the thawed edamame and return the tofu to the pan. Toss everything together.
- Sauce it up. Pour in the soy mixture. Stir the cornstarch slurry and add it too. Cook 1–2 minutes, stirring, until the sauce thickens and glosses over the tofu and vegetables.
- Adjust and finish. Taste and add more soy for saltiness, sweetener for balance, or a splash of vinegar for brightness. Add red pepper flakes or sriracha if you like heat. Sprinkle with green onions and sesame seeds.
- Serve. Spoon over warm rice or toss with noodles. Enjoy right away for the best texture.
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What Makes This Special
This stir-fry balances high protein with bold, everyday flavors. Firm tofu brings a satisfying bite, while edamame adds a second punch of protein and a buttery texture.
The sauce is simple—soy, garlic, ginger, and a touch of sweetness—but it tastes like takeout in the best way. You can toss in almost any vegetable, making it a smart clean-out-the-fridge recipe. Plus, it comes together in around 25 minutes, start to finish.
Shopping List
- Firm or extra-firm tofu (14–16 oz), pressed and cubed
- Frozen shelled edamame (1 cup), thawed or briefly blanched
- Broccoli florets (2 cups)
- Red bell pepper (1), sliced
- Carrot (1 large), thinly sliced or julienned
- Green onions (3), sliced
- Garlic (3 cloves), minced
- Fresh ginger (1-inch piece), minced or grated
- Neutral oil (2–3 tablespoons), such as avocado or canola
- Toasted sesame oil (1 teaspoon)
- Low-sodium soy sauce or tamari (1/4 cup)
- Rice vinegar (1 tablespoon)
- Maple syrup, honey, or brown sugar (1–2 tablespoons, to taste)
- Cornstarch (2 teaspoons) + water (2 tablespoons) for slurry
- Red pepper flakes or sriracha (optional, to taste)
- Sesame seeds (optional, for garnish)
- Cooked rice or noodles (for serving)
Instructions
- Press the tofu. Wrap the tofu block in a clean towel and place a heavy skillet or books on top for 10–15 minutes.
This helps it crisp up in the pan instead of steaming.
- Prep the sauce. In a small bowl, whisk soy sauce, rice vinegar, maple syrup, and sesame oil. In a separate cup, mix cornstarch with water to make a slurry. Set both aside.
- Cut your veggies. Slice the bell pepper, julienne the carrot, break down the broccoli into bite-size florets, and chop the green onions.
Mince garlic and ginger.
- Cube the tofu. Cut into 3/4-inch cubes. Pat dry again to remove extra moisture.
- Sear the tofu. Heat 1–2 tablespoons neutral oil in a large nonstick skillet or wok over medium-high heat. Add tofu in a single layer.
Cook 6–8 minutes, turning pieces to brown all sides. Sprinkle with a pinch of salt. Remove to a plate.
- Stir-fry the vegetables. Add another splash of oil if needed.
Toss in broccoli and carrots first, cooking 2–3 minutes. Add bell pepper and cook 2 minutes more. You want crisp-tender, not mushy.
- Bloom aromatics. Push the veggies to the sides, add garlic and ginger to the center, and cook 30 seconds until fragrant.
Don’t let them burn.
- Add edamame and tofu. Stir in the thawed edamame and return the tofu to the pan. Toss everything together.
- Sauce it up. Pour in the soy mixture. Stir the cornstarch slurry and add it too.
Cook 1–2 minutes, stirring, until the sauce thickens and glosses over the tofu and vegetables.
- Adjust and finish. Taste and add more soy for saltiness, sweetener for balance, or a splash of vinegar for brightness. Add red pepper flakes or sriracha if you like heat. Sprinkle with green onions and sesame seeds.
- Serve. Spoon over warm rice or toss with noodles.
Enjoy right away for the best texture.
Storage Instructions
Let leftovers cool, then store in an airtight container in the fridge for up to 4 days. The tofu will soften a bit but still tastes great. Reheat in a skillet over medium heat with a splash of water to loosen the sauce, or microwave in 45-second bursts, stirring between.
For meal prep, keep the stir-fry and rice in separate containers so the grains don’t get soggy. This dish doesn’t freeze well because the tofu can turn spongy after thawing.
Health Benefits
- High in complete protein: Tofu and edamame both provide all nine essential amino acids, supporting muscle repair and satiety.
- Heart-friendly fats: Soy foods and sesame oil contribute unsaturated fats that support cardiovascular health when part of a balanced diet.
- Fiber and micronutrients: Broccoli, peppers, and carrots add fiber, vitamin C, beta-carotene, and antioxidants to support immune and eye health.
- Balanced plate: Protein, fiber, and complex carbs (if served with brown rice or whole-grain noodles) help keep energy steady and reduce cravings.
- Lower sodium option: Using low-sodium soy sauce and tasting before salting keeps sodium in check without sacrificing flavor.
Common Mistakes to Avoid
- Skipping the tofu press: Extra moisture prevents crisping and leads to soggy cubes.
- Overcrowding the pan: When ingredients steam instead of sear, you lose flavor and texture. Cook in batches if needed.
- Overcooking veggies: Aim for crisp-tender.
Soft, limp vegetables won’t hold up in the sauce.
- Adding cornstarch dry: Always mix with water first. A slurry prevents lumps and gives a smooth, shiny sauce.
- Forgetting to taste: Adjust sweetness, salt, acid, and heat at the end for a well-rounded sauce.
Variations You Can Try
- Ginger-scallion twist: Double the ginger, add extra green onions, and finish with a splash of rice vinegar for zing.
- Spicy garlic version: Add chili crisp or gochujang to the sauce and bump up the garlic.
- Peanut or almond style: Stir 2 tablespoons peanut butter or almond butter into the sauce, thinning with a bit of water as needed.
- Low-carb swap: Serve over cauliflower rice or shirataki noodles and increase the non-starchy veggies.
- Extra greens: Toss in baby spinach or kale at the end and let it wilt in the sauce.
- Gluten-free: Use tamari or coconut aminos instead of regular soy sauce.
- Citrus pop: Add a teaspoon of orange zest and a squeeze of juice for a fresh, bright finish.
FAQ
Do I have to press the tofu?
Pressing is strongly recommended. Removing excess water helps the tofu brown and stay firm.
If you’re in a rush, use extra-firm “super firm” tofu that comes vacuum-packed and skip the press.
Can I use frozen vegetables?
Yes, but thaw and pat them dry first to prevent excess moisture. Stir-fry over high heat so they don’t steam, and add a minute or two to cook time.
What can I use instead of cornstarch?
Arrowroot or tapioca starch works well. Use the same amount and make a slurry with water before adding to the pan.
How do I keep tofu from sticking?
Use a well-heated nonstick pan or a seasoned wok, and let the tofu sear undisturbed for a couple of minutes before flipping.
Make sure there’s enough oil and avoid moving it too soon.
Is this good for meal prep?
Absolutely. Portion with rice in separate containers and add a squeeze of lime or a drizzle of soy before reheating to wake up the flavors. It keeps well for several days.
Can I add a different protein?
Sure.
For a vegetarian twist, add tempeh or seitan. If you’re not vegetarian, chicken or shrimp works too—cook it first, remove, then proceed with the veggies and sauce.
What if I don’t like edamame?
Swap it for peas, chickpeas, or sliced mushrooms. You’ll lose a bit of protein with peas or mushrooms, so consider adding extra tofu or tempeh.
How spicy is this recipe?
It’s mild by default.
Add red pepper flakes, sriracha, or chili oil to taste if you prefer heat.
Can I reduce the sugar?
Yes. The sweetener rounds out the salty and acidic notes, but you can reduce it or use a sugar-free alternative. Just taste and adjust the vinegar and soy for balance.
What kind of rice pairs best?
Jasmine rice is fragrant and fluffy, while brown rice adds more fiber and a nutty flavor.
For a lighter option, try cauliflower rice.
In Conclusion
This Tofu & Edamame Protein Stir-Fry brings together quick cooking, big flavor, and real nutrition. It’s flexible enough for busy nights and polished enough for company. With a few simple techniques—pressing tofu, hot pan, crisp veggies—you’ll get restaurant-level results at home.
Keep this one in your rotation, and you’ll always have a reliable, satisfying dinner ready in minutes.
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