High-Protein Tofu and Edamame Potato Stir-Fry Bowl (Vegan)

Chef Emma’s « High-Protein Tofu and Edamame Potato Stir-Fry Bowl » is the answer to the age-old question: « How can a plant-based meal actually fill me up? »

She stumbled upon this combination one hectic evening when craving takeout but wanting something wholesome. Rummaging through the freezer, she found frozen edamame, a block of firm tofu, and a few potatoes.

High-Protein Tofu and Edamame Potato Stir-Fry Bowl

A savory, high-protein vegan stir-fry featuring crispy tofu, golden potatoes, and edamame in a ginger-soy garlic sauce. Ready in 30 minutes.

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Portions: 4

Calories: 380

Ingredients Equipment Method Notes

Ingrédients

  

• 1 block 14 oz extra-firm tofu, drained and pressed
• 2 medium potatoes cubed ½-inch
• 1 cup frozen shelled edamame thawed
• 2 tbsp neutral oil
• 1 red bell pepper diced
• 2 green onions sliced
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tsp sesame oil
• 1 tsp fresh ginger grated
• 2 cloves garlic minced
• 1 tsp cornstarch
• 1 tbsp water

Equipment

• Large non-stick skillet, cutting board, knife, mixing bowls, whisk.

Method

 

1. Press tofu for 15 mins, then cut into ½-inch cubes.
2. Heat 1 tbsp oil in skillet over medium-high. Cook potatoes 10-12 mins until golden and tender. Remove.
3. Add remaining 1 tbsp oil and tofu. Cook 8-10 mins until golden.
4. Add edamame, peppers, and scallion whites. Stir-fry 3-4 mins. Return potatoes to pan.
5. Whisk sauce ingredients (soy, vinegar, syrup, sesame oil, ginger, garlic, cornstarch/water).
6. Pour over mixture and toss 1-2 mins until thickened. Garnish and serve.

Notes

Press tofu well for crispiness. Use tamari for gluten-free. Best fresh; store fridge 3 days.
Calories: 380
Protein: 22g

What started as a « clean out the fridge » experiment turned into a staple tofu stir fry. The secret is crisping the potatoes first—giving the bowl a satisfying, hearty texture often missing in standard vegetable stir fry dishes.

This bowl isn’t just delicious; it’s a protein powerhouse. By combining tofu and frozen edamame, you get a double dose of plant protein that rivals any steak stir fry recipes. Plus, the savory stir fry sauce recipe ties everything together with ginger, garlic, and soy, creating a meal that feels indulgent but is completely guilt-free.

Whether you’re exploring firm tofu recipes or just need a solid weeknight dinner, this bowl delivers on flavor, texture, and nutrition.

Summary

This High-Protein Tofu and Edamame Potato Stir-Fry Bowl features:

• Crispy pan-fried potato cubes for heartiness.
• Golden, savory tofu cubes for a high-quality protein base.
• Tender-crisp frozen edamame for texture and extra protein.
• A rich, homemade stir-fry sauce with soy, ginger, and garlic.
• Fresh toppings like green onions and sesame seeds.

It’s naturally vegan, gluten-free adaptable, and packed with over 25g of protein per serving. This recipe fits perfectly into trends like tofu recipes, vegetable stir fry recipe, and quick edemame recipes frozen.

Equipment

• Large non-stick skillet or wok
• Cutting board and chef’s knife
• Mixing bowls (small and medium)
• Whisk or fork (for sauce)
• Tofu press (optional, or use paper towels and a heavy plate)
• Spatula or wooden spoon

Ingredients

For the Stir-Fry Base

• 1 block (14 oz) extra-firm tofu, drained and pressed
• 2 medium russet or Yukon Gold potatoes, peeled and cut into ½-inch cubes
• 1 cup shelled frozen edamame, thawed
• 2 tablespoons neutral oil (avocado or vegetable), divided
• 1 red bell pepper, diced (optional for color)
• 2 green onions, sliced (separate white and green parts)

For the Savory Stir-Fry Sauce

• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup or brown sugar
• 1 teaspoon sesame oil
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 teaspoon cornstarch (mixed with 1 tbsp cold water)
• 1–2 teaspoons sriracha or chili paste (optional for spicy edamame recipes vibe)

Optional Garnish

• Sesame seeds
• Extra sriracha
• Fresh cilantro

Directions

Step 1: Prep the Tofu

Press the tofu for at least 15 minutes to remove excess moisture. This is crucial for firm tofu recipes to ensure a crispy texture.skinnytaste​

Cut the pressed tofu into ½-inch cubes.

Step 2: Crisp the Potatoes

Heat 1 tablespoon of oil in a large skillet over medium-high heat.

Add potato cubes in a single layer. Cook for 10–12 minutes, stirring occasionally, until golden brown and fork-tender.

Remove potatoes from the pan and set aside. This step mimics the heartiness of steak stir fry recipes but with plant-based ingredients.

Step 3: Pan-Fry the Tofu

In the same skillet, add the remaining 1 tablespoon of oil.

Add tofu cubes and cook for 8–10 minutes, flipping occasionally, until golden on all sides. This technique is key for the best tofu stir fry texture.skinnytaste​

Step 4: Sauté Veggies and Edamame

Add the white parts of the green onions, diced bell pepper, and thawed frozen edamame to the skillet with the tofu.

Stir-fry for 3–4 minutes until peppers are tender-crisp and edamame is heated through.

Return the crispy potatoes to the pan.

Step 5: Sauce and Serve

Whisk together soy sauce, rice vinegar, maple syrup, sesame oil, ginger, garlic, and the cornstarch slurry.

Pour the sauce over the tofu-potato mixture. Toss constantly for 1–2 minutes until the sauce thickens and coats everything glossy and rich.

Garnish with green onion tops and sesame seeds. Serve hot as a complete meal or over stir fry noodles if you’re extra hungry.streetsmartnutrition​

Tips and Variations

Texture is King

• Crispy Tofu: Don’t skip pressing the tofu. Less water = crispier edges.skinnytaste​
• Potatoes: Cut them uniformly small so they cook through quickly without burning.

Flavor Boosters

• Spicy Kick: Add chili oil or extra sriracha to lean into spicy edamame recipes.shelikesfood​
• Umami Bomb: A splash of mushroom sauce or hoisin (check labels for vegan) adds depth to the stir fry sauce recipe.

Ingredient Swaps

• Veggies: Swap potatoes for sweet potatoes or add broccoli florets (popular in vegetable stir fry recipe searches).facebook​
• Protein: If you love shredded tofu, try grating firm tofu instead of cubing it for a ground-meat texture.
• Edamame: Use edemame recipes frozen as a quick shortcut; no need to shell fresh ones.streetsmartnutrition​

Serving Ideas

• Serve over brown rice, quinoa, or stir fry noodles for extra bulk.
• Pair with a side of edamame salad or a light tofu soup for a multi-course meal.

Nutrition Facts (in tableau)

Approximate per serving (makes 4 servings)

Nutritional Highlights

This bowl is a balanced powerhouse. The tofu provides complete plant protein and calcium. Edamame adds fiber, iron, and even more protein. Potatoes offer potassium and vitamin C, making this far more nutritious than typical takeout vegetable stir fry.forkfulofplants+1​

Dietitian Tips

« Combining tofu and edamame creates a diverse amino acid profile, » says Chef Emma. « Adding potatoes turns a light tofu stir fry into a hearty meal that keeps you full for hours without the heaviness of red meat. »

FAQs « 6 Frequently Asked Questions »

1. Can I use soft tofu?
No, extra-firm or firm tofu is essential here. Soft tofu will fall apart during stirring. Save soft tofu for tofu soup recipes.skinnytaste​

2. Do I have to peel the potatoes?
Nope! Scrubbing them well works fine and adds extra fiber. Just cut them small for even cooking.

3. Is this recipe gluten-free?
It can be! Just use tamari or coconut aminos instead of regular soy sauce in the stir fry sauce recipe.

4. Can I freeze leftovers?
Potatoes don’t freeze perfectly (they can get grainy), so this dish is best enjoyed fresh or refrigerated for up to 3 days.

5. What if I don’t have fresh ginger?
Ground ginger works in a pinch (use ¼ tsp), but fresh gives that authentic stir fry sauce recipe zing.

6. Can I air fry the tofu?
Yes! Toss tofu cubes in cornstarch and spray with oil, then air fry at 400°F for 10-15 minutes for an ultra-crispy tofu stir fry base.skinnytaste​

Conclusion

This High-Protein Tofu and Edamame Potato Stir-Fry Bowl proves you don’t need meat to have a satisfying, protein-packed dinner. It hits all the cravings—salty, savory, crispy, and hearty—while fitting perfectly into a healthy lifestyle. Whether you’re a tofu pro looking for tofu recipes or a beginner wanting easy vegetable stir fry ideas, this bowl belongs in your rotation.

Give it a try tonight and see how fast it disappears!

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