Tofu Veggie Stir-Fry: 21 g of Protein in 25 Minutes
A crispy tofu and vegetable stir-fry: 21 g of plant protein per serving, 25 minutes, one pan. The secret to the crust, step-by-step instructions and macros.
Crispy tofu with vegetables is the case where a plant dish comes out filling and with decent protein, not "greens on the side". The secret is just two things: press the moisture out of the tofu and coat it in starch before frying. In 25 minutes you get a serving with 21 g of complete protein.
25 мин
Время
2
Порций
390
Ккал
21 г
Белки
24 г
Жиры
24 г
Углеводы
The main secret is dry tofu
The downfall of most home attempts to fry tofu is water. Firm tofu is saturated with moisture, and if you throw it on the pan as is, it steams in its own juices and stays soft. So you press it under a weight, then toss it in starch: a thin crust seals on high heat and gives that crunch.
About the protein
Soy is one of the few plants with a complete amino acid profile, so tofu counts as a complete protein source rather than an "incomplete" plant protein. 21 g per serving is a good result for a meatless dish, and served with rice or buckwheat it makes a balanced meal.
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FAQ
Why does my tofu come out watery, not crispy?+
Two reasons: excess moisture and low heat. Firm tofu needs pressing for 10–15 minutes under a weight, then coating in starch, then frying on a well-heated pan without turning it too often. On low heat tofu steams in its own moisture and stays soft.
Which tofu should I use?+
Firm or extra-firm. Silken tofu is not suitable for frying — it falls apart. Firm tofu usually has less water and more protein per 100 g on the label.
How much protein is here, and is it complete?+
About 21 g per serving. Soy is one of the few plants with a complete amino acid profile close to animal protein, so tofu is a complete source, not an 'incomplete' plant protein.
How can I make it less salty than soy sauce?+
Use reduced-salt soy sauce and add it at the end, not the start. Replace some with rice vinegar and a drop of honey or maple syrup — you get a balance of salty, sour and sweet without overdoing the salt.
What do I serve it with?+
Rice, buckwheat or noodles — that adds carbs for satiety. The macros given are without a side; a portion of rice adds about 200 kcal and 45 g of carbs.
References
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