Vegetarian Stir Fry

Ingredients

Protein Base

• 400 g extra-firm tofu, pressed and cubed

• 2 cups shelled edamame

• 1/3 cup cashews

Vegetables

• 1 head broccoli, cut into florets

• 1 red bell pepper, chopped

• 2 garlic cloves, minced

• Optional: mushrooms, snap peas, carrots, spring onions

Sauce

• 1/2 cup low-sodium soy sauce

• 2 tbsp honey or maple syrup

• 2 tsp toasted sesame oil

• 1 tsp cornstarch mixed with 2 tbsp water (helps thicken and coat everything)

• Optional: 1 tsp sriracha or chili flakes

Nutrition

(per serving, without rice)

• Calories: ~430

• Protein: ~36–40 g

• Carbs: ~24 g

• Fat: ~22 g

Instructions

1. Prep the tofu

   • Press tofu for ~15 minutes.

   • Toss with:

     • 1 tbsp soy sauce

     • 1 tbsp cornstarch

   • Pan fry in a little oil until golden and crispy. Set aside.

2. Cook vegetables

   • Heat oil in a wok or large pan.

   • Stir fry broccoli and bell pepper for 4–5 minutes.

   • Add garlic and cook another minute.

3. Add protein

   • Add edamame and tofu back in.

4. Make sauce

   • Mix soy sauce, honey/maple, sesame oil, and cornstarch slurry.

   • Pour into pan and simmer 2–3 minutes until glossy and thick.

5. Finish

   • Stir in cashews.

   • Serve over lentil rice