Tofu & Egg Protein Stir-Fry with Ginger, Garlic and Broccoli

Serves: 1

Prep Time: 5 minutes

Cook Time: 10–12 minutes

Ingredients

• 100g firm tofu, pressed and cubed

• 2 whole eggs

• 1 cup broccoli florets

• ½ red bell pepper, thinly sliced

• ½ cup courgette or mushrooms, sliced

• 1 garlic clove, minced

• 1 tsp fresh ginger, grated

• Olive oil spray

• 1 tbsp low-sodium tamari or soy sauce

• 1 tsp rice vinegar

Optional Garnishes

• Chilli flakes

• Sliced spring onions

• Lime wedges

• Fresh coriander

Method

Step 1

Pat the tofu dry with kitchen paper and cut into bite-sized cubes. For extra crispness, lightly dust with a small amount of cornflour if desired.

Step 2

Spray a large non-stick frying pan or wok with olive oil and place over medium-high heat. Add the tofu and cook for 5–6 minutes, turning occasionally until golden on most sides. Remove and set aside.

Step 3

Add the broccoli, red pepper and courgette (or mushrooms) to the pan. Stir-fry for 3–4 minutes until just tender but still vibrant.

Step 4

Add the garlic and ginger and cook for a further 30 seconds until fragrant.

Step 5

Return the tofu to the pan. Add the tamari and rice vinegar and toss everything together.

Step 6

Push the vegetables to one side of the pan. Crack the eggs into the empty space and gently scramble until just cooked.

Step 7

Fold the eggs through the vegetables and tofu. Taste and season with sea salt and black pepper if needed.

Step 8

Transfer to a serving bowl and finish with chilli flakes, spring onions, fresh coriander and a squeeze of lime.

Nutritionist’s Notes

This quick stir-fry provides a balanced combination of high-quality protein, colourful vegetables and fibre-rich plant foods. The tofu and eggs work together to create a satisfying meal that supports muscle maintenance and stable energy levels.

Ginger and garlic add flavour while contributing beneficial plant compounds, and the broccoli provides vitamin C, folate and sulphur-containing compounds involved in normal detoxification pathways.

Variations

• Swap tofu for tempeh for a firmer texture and additional fermented benefits.

• Add edamame beans for extra protein and fibre.

• Replace broccoli with pak choi, sugar snap peas or tenderstem broccoli.

• Use chicken breast, turkey or prawns instead of tofu if preferred.

• Add a drizzle of sesame oil before serving for extra flavour.

Approximate Nutrition Per Serving

• Calories: 380–450 kcal

• Protein: 28–35g

• Fat: 18–22g

• Carbohydrates: 15–20g

• Fibre: 5–8g

A fast, protein-rich stir-fry packed with colour, texture and flavour, making it an ideal lunch or light evening meal.