High-Protein Tofu and Edamame Potato Stir-Fry Bowl – Vegan Power Meal

High-Protein Tofu and Edamame Potato Stir-Fry Bowl is my secret weapon for creating satisfying, plant-based meals that fuel your body and delight your taste buds.

I’m Chef Emma, and I created this tofu stir-fry bowl when my family wanted hearty, protein-packed dinners without meat.

High-Protein Tofu and Edamame Potato Stir-Fry Bowl

This vibrant stir-fry bowl combines crispy tofu, tender edamame, and golden potatoes in a savory Asian-inspired sauce. With 28g complete plant-based protein per serving, it’s perfect for healthy weeknight dinners and meal prep!

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Calories: 520

Ingredients Equipment Method Notes

Ingredients

  

• 16 oz extra-firm tofu pressed and cubed
• 2 tablespoons cornstarch
• 2 tablespoons soy sauce low-sodium
• 2 tablespoons avocado oil
• 1/4 teaspoon black pepper
• 1 pound baby potatoes quartered
• 1 1/2 cups shelled edamame
• 1 red bell pepper cut into strips
• 1 cup broccoli florets
• 1 medium carrot julienned
• 3 green onions sliced
• 3 cloves garlic minced
• 1 tablespoon fresh ginger minced
• 2 tablespoons cooking oil
• 3 tablespoons soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup
• 1 teaspoon sriracha
• 1 teaspoon cornstarch
• 2 tablespoons water
• 3 cups cooked brown rice or quinoa
• Sesame seeds and lime wedges for serving

Equipment

• Large wok or 12-inch skillet
• Medium pot with lid
• Small bowl
• – Knife and cutting board
• – Paper towels
• – Measuring cups and spoons

Method

 

1. Press tofu between paper towels for 10 minutes. Cut into 3/4-inch cubes and pat dry.
2. Boil quartered potatoes in salted water for 8-10 minutes until fork-tender. Drain and set aside.
3. Whisk together soy sauce, rice vinegar, sesame oil, maple syrup, sriracha, cornstarch, and water for sauce.
4. Toss tofu cubes with 2 tablespoons cornstarch, then drizzle with 2 tablespoons soy sauce.
5. Heat 2 tablespoons oil in wok over medium-high heat. Cook tofu 4-5 minutes per side until golden and crispy. Remove and set aside.
6. Add 2 tablespoons oil to wok. Sauté white parts of green onions, garlic, and ginger for 30 seconds until fragrant.
7. Add bell pepper, broccoli, and carrots. Stir-fry 3-4 minutes until tender-crisp.
8. Add cooked potatoes and edamame. Toss for 2 minutes to heat through.
9. Pour sauce over vegetables, stirring constantly for 1-2 minutes until thickened. Gently fold in crispy tofu.
10. Serve over brown rice or quinoa, garnished with sesame seeds, green onions, and lime wedges.

Notes

Press tofu thoroughly for crispiness. Don’t move tofu while cooking to develop crust. Pre-cook potatoes for best texture. Store components separately for meal prep. Reheat in skillet to maintain crispiness.

This high-protein vegan bowl delivers an incredible 28 grams of complete protein per serving, combining crispy tofu, tender edamame, and golden potatoes in a savory Asian-inspired sauce that everyone loves at FamillyRecipes.com.​

What makes this tofu dinner recipe so special is how it transforms simple ingredients into restaurant-quality flavor. The extra-firm tofu gets wonderfully crispy on the outside while staying tender inside, and the edamame adds both protein and a satisfying pop of texture. Meanwhile, bite-sized potatoes provide comforting substance and complex carbohydrates.

Together with colorful vegetables and a simple sesame-soy sauce, this creates a complete meal that’s both nutritious and delicious. For more protein-packed dinners, check out our High-Protein Family Meals collection.​

This recipe is perfect for busy weeknights and meal prep alike, coming together in just 35 minutes with minimal cleanup. The tofu stir-fry technique ensures maximum flavor and texture, while the combination of plant proteins makes this nutritionally complete. It’s naturally vegan, can be made gluten-free, and costs just a few dollars per serving. Whether you’re fully plant-based or simply looking for healthy tofu meals to add to your rotation, this bowl delivers satisfaction in every bite!​

H2: Summary

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Servings: 4 servings
• Difficulty: Easy
• Course: Evening Meals, High-Protein Family Meals, High-Protein Meal Prep Bowls
• Cuisine: Asian-Inspired
• Diet: Vegan, Dairy-Free, Gluten-Free Option

H2: Equipment

• Large wok or non-stick skillet (12-inch)
• Medium pot with lid
• Small bowl for sauce
• Knife and cutting board
• Paper towels
• Measuring cups and spoons
• Spatula or wooden spoon
• Strainer

H2: Ingredients for High-Protein Tofu and Edamame Potato Stir-Fry Bowl

For the Crispy Tofu:

• 16 oz (450g) extra-firm tofu, pressed and cubed
• 2 tablespoons cornstarch
• 2 tablespoons soy sauce (low-sodium)
• 2 tablespoons avocado oil or vegetable oil
• 1/4 teaspoon black pepper

For the Stir-Fry:

• 1 pound baby potatoes (Yukon gold or red), quartered
• 1 1/2 cups shelled edamame (fresh or frozen)
• 1 red bell pepper, cut into strips
• 1 cup broccoli florets
• 1 medium carrot, julienned
• 3 green onions, sliced (white and green parts separated)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons oil for cooking

For the Sauce:

• 3 tablespoons soy sauce (or tamari for gluten-free)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup or honey
• 1 teaspoon sriracha or chili garlic sauce (adjust to taste)
• 1 teaspoon cornstarch
• 2 tablespoons water

For Serving:

• 3 cups cooked brown rice or quinoa
• Sesame seeds for garnish
• Extra green onions, sliced
• Lime wedges

H2: Directions for High-Protein Tofu and Edamame Potato Stir-Fry Bowl

1. Prepare the tofu by draining and pressing extra-firm tofu between paper towels for 10 minutes to remove excess moisture. Cut into 3/4-inch cubes and pat dry thoroughly.
2. Cook the potatoes by placing quartered baby potatoes in a medium pot, covering with water, and adding a pinch of salt. Bring to a boil and cook for 8-10 minutes until fork-tender but not mushy. Drain and set aside.
3. Make the sauce by whisking together soy sauce, rice vinegar, sesame oil, maple syrup, sriracha, cornstarch, and water in a small bowl. Set aside.
4. Cook crispy tofu by tossing cubed tofu with cornstarch until evenly coated. Drizzle with 2 tablespoons soy sauce and toss gently. Heat 2 tablespoons oil in a large wok over medium-high heat. Add tofu in a single layer and cook for 4-5 minutes per side until golden and crispy. Remove and set aside.
5. Stir-fry vegetables by adding 2 tablespoons oil to the same wok. Add white parts of green onions, garlic, and ginger, cooking for 30 seconds until fragrant. Add bell pepper, broccoli, and carrots, stir-frying for 3-4 minutes until tender-crisp.
6. Add potatoes and edamame to the wok, tossing everything together for 2 minutes to heat through and combine flavors.
7. Finish the stir-fry by pouring the sauce over the vegetables, stirring constantly for 1-2 minutes until the sauce thickens and coats everything beautifully. Gently fold in the crispy tofu, being careful not to break the pieces.
8. Serve immediately over warm brown rice or quinoa, garnished with sesame seeds, green onion slices, and lime wedges for squeezing.

H2: Tips and Variations

Chef Emma’s Pro Tips:

• Press tofu thoroughly for maximum crispiness – excess water prevents browning
• Don’t skip the cornstarch coating on tofu – it creates that perfect crispy exterior
• Cook tofu undisturbed for 4-5 minutes before flipping for best crust development
• Pre-cook potatoes to ensure they’re tender while keeping vegetables crisp
• Add sauce at the end to prevent vegetables from becoming soggy

Delicious Variations:

• Extra protein boost: Add cashews, peanuts, or hemp seeds for additional protein and crunch
• Spicy version: Double the sriracha and add red pepper flakes
• Thai-inspired: Use Thai basil, add lemongrass, and finish with coconut aminos
• Peanut sauce: Replace the sauce with 1/3 cup peanut butter, soy sauce, lime juice, and ginger
• Different proteins: Swap tofu for tempeh or add chickpeas alongside

Make-Ahead Options:

• Press and cube tofu up to 24 hours ahead, store in refrigerator
• Cook potatoes 2 days ahead and refrigerate
• Prep all vegetables and store in containers up to 2 days
• Make sauce up to 1 week ahead and refrigerate

Storage Notes:

• Refrigerate components separately in airtight containers for up to 4 days
• Store crispy tofu separately to maintain texture
• Reheat in a skillet over medium heat to restore crispiness
• Freeze cooked tofu and vegetables up to 2 months (texture changes slightly)

H2: Nutrition Facts

H3: Nutritional Highlights

This High-Protein Tofu and Edamame Potato Stir-Fry Bowl delivers an exceptional 28 grams of complete plant-based protein per serving, making it perfect for active families, athletes, and anyone focused on protein intake. The combination of tofu and edamame provides all nine essential amino acids, creating a nutritionally complete meal. With 12 grams of fiber, this bowl supports digestive health and keeps you satisfied for hours. The potatoes add complex carbohydrates for sustained energy, while the colorful vegetables provide vitamins A and C, supporting immune function and skin health.

H3: Dietitian Tips

This high-protein vegan bowl exemplifies balanced plant-based nutrition. Tofu is an excellent source of calcium, iron, and isoflavones that support bone health and may reduce inflammation. Edamame provides additional protein, fiber, and folate essential for cell growth. The sesame oil contributes heart-healthy unsaturated fats, while vegetables add antioxidants and phytonutrients. For the lowest sodium option, use low-sodium soy sauce or tamari and reduce to 2 tablespoons. To increase healthy fats, top with avocado slices or additional sesame seeds. This meal is naturally cholesterol-free and supports heart health while providing sustained energy.simpleveganblog​

H2: FAQs

Q1: Can I use soft or medium tofu instead of extra-firm?
Extra-firm tofu is essential for stir-frying as it holds its shape and gets crispy. Soft tofu will fall apart during cooking. If you only have medium-firm, press it longer (20 minutes) and handle very gently.

Q2: How do I get tofu really crispy?
The secret is removing as much moisture as possible by pressing for at least 10 minutes, coating with cornstarch, and not moving it around too much while cooking. Let it develop a golden crust before flipping.mattsfitchef​

Q3: Can I make this gluten-free?
Absolutely! Simply substitute regular soy sauce with tamari or coconut aminos. All other ingredients are naturally gluten-free.

Q4: What if I don’t like edamame?
No problem! Substitute with frozen peas, lima beans, or additional vegetables like snap peas or green beans. You’ll lose some protein, so consider adding extra tofu.

Q5: Can I use regular potatoes instead of baby potatoes?
Yes! Cut regular potatoes into 1-inch cubes and pre-cook the same way. Baby potatoes are preferred for their creamy texture and quicker cooking time.

Q6: Is this recipe good for meal prep?
Yes! This is excellent for meal prep. Store components separately and assemble when ready to eat. The tofu stays crispier when stored separately and reheated in a skillet. Check our High-Protein Meal Prep Bowls for more ideas.​

H2: Conclusion

This High-Protein Tofu and Edamame Potato Stir-Fry Bowl has become one of our most-requested family dinners, proving that plant-based meals can be just as satisfying and delicious as any traditional dish. The combination of crispy tofu, tender edamame, golden potatoes, and vibrant vegetables creates layers of texture and flavor that keep everyone coming back for seconds. With 28 grams of protein per serving, this bowl truly earns its “power meal” status!

Whether you’re exploring tofu recipes healthy enough for everyday eating or searching for tofu dinner recipes that actually excite you, this stir-fry bowl delivers on every front. It’s quick enough for busy weeknights, impressive enough for guests, and nutritious enough to feel great about serving your family regularly. For more satisfying plant-based dinners and protein-packed meals, explore our High-Protein Family Meals collection. Happy cooking! 💕

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