This protein-packed vegan stir-fry delivers 28g of plant-based protein per serving, making it an excellent choice for athletes, fitness enthusiasts, and anyone looking to increase their protein intake without animal products. The combination of firm tofu and fresh spinach creates a nutrient-dense meal that supports muscle recovery and provides sustained energy.
Black bean sauce adds depth and umami flavour while keeping the dish completely plant-based. This recipe takes just 15 minutes to prepare and cook, making it perfect for busy weeknight dinners or post-workout meals.
Ingredients (Serves 1)
Main Components
- 200g firm tofu, cubed into 2cm pieces
- 150g fresh baby spinach leaves
- 2 tablespoons black bean sauce (Lee Kum Kee or similar UK brand)
- 1 tablespoon sesame oil
- 1 tablespoon rapeseed oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 2 spring onions, sliced diagonally
Seasoning Mix
- 1 tablespoon tamari soy sauce
- 1 teaspoon rice wine vinegar
- 1/2 teaspoon cornflour
- 1/4 teaspoon white pepper
- 1 teaspoon maple syrup
Garnish
- 1 tablespoon sesame seeds, toasted
- 1 spring onion, finely chopped (reserved from above)
Preparation Method
Step 1: Prepare the Tofu
Remove tofu from packaging and pat completely dry with kitchen paper. Cut into 2cm cubes. Place cubes on a clean tea towel and press gently to remove excess moisture. This step ensures crispy tofu that holds its shape during cooking.
Heat rapeseed oil in a large non-stick frying pan or wok over medium-high heat. Add tofu cubes in a single layer, ensuring they don't touch. Cook for 3-4 minutes without moving them, allowing a golden crust to form.
Step 2: Create the Seasoning Mix
While tofu cooks, combine tamari soy sauce, rice wine vinegar, cornflour, white pepper, and maple syrup in a small bowl. Whisk until cornflour dissolves completely. This mixture will help bind the flavours and create a glossy finish.
Step 3: Flip and Continue Cooking Tofu
Carefully flip each tofu cube using tongs or a spatula. Cook for another 2-3 minutes until golden brown on the second side. The tofu should have a crispy exterior while remaining tender inside.
Step 4: Add Aromatics
Push tofu to one side of the pan. Add minced garlic and grated ginger to the empty space. Cook for 30 seconds until fragrant, stirring constantly to prevent burning.
Add spring onions (reserving some for garnish) and cook for another 30 seconds until they begin to soften.
Step 5: Incorporate Black Bean Sauce
Add black bean sauce to the pan, stirring to coat the aromatics. Cook for 1 minute to release the flavours. The sauce will begin to bubble and darken slightly.
Mix the tofu back with the aromatics and sauce, ensuring even coating on all pieces.
Step 6: Add Spinach and Finish
Add fresh spinach leaves to the pan in batches, as they will wilt quickly. Stir continuously as each batch wilts before adding more. This process takes approximately 2 minutes total.
Pour the prepared seasoning mix over the entire stir-fry. Toss everything together for 1-2 minutes until the sauce thickens slightly and coats all ingredients evenly.
Step 7: Final Touches
Remove from heat and drizzle with sesame oil. Toss once more to distribute the oil throughout the dish.
Transfer to a serving bowl and garnish with toasted sesame seeds and reserved chopped spring onions.
Complete Nutritional Breakdown Per Serving
Macronutrients
- Protein: 28.4g
- Calories: 485
- Carbohydrates: 18.2g
-
Total Fat: 35.6g
- Saturated Fat: 5.1g
- Monounsaturated Fat: 15.2g
- Polyunsaturated Fat: 15.3g
- Dietary Fibre: 8.7g
- Sugar: 6.8g
- Sodium: 1,245mg
Key Micronutrients
- Iron: 6.8mg (38% DV)
- Calcium: 425mg (42% DV)
- Magnesium: 178mg (47% DV)
- Potassium: 1,156mg (25% DV)
- Folate: 194mcg (49% DV)
- Vitamin K: 483mcg (402% DV)
- Vitamin A: 4,693 IU (94% DV)
- Vitamin C: 28.4mg (32% DV)
Amino Acid Profile
This recipe provides all nine essential amino acids, making it a complete protein source. The tofu contributes leucine (2.1g), lysine (1.8g), and methionine (0.8g) - crucial for muscle protein synthesis.
Meal Preparation and Storage Tips
Batch Cooking
Double or triple the recipe for meal prep. Store cooked portions in airtight containers in the refrigerator for up to 4 days. Reheat in a pan with a splash of water to restore moisture.
Freezing Instructions
This dish freezes well for up to 3 months. Allow to cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator before reheating.
Serving Suggestions
Serve over 75g cooked brown rice or quinoa to add an additional 6g of protein. This combination creates a more substantial meal totalling over 34g of protein.
For increased protein content, add 2 tablespoons of nutritional yeast during the final cooking stage, contributing an extra 8g of protein and B vitamins.
Recipe Variations
Protein Boosters
Replace 50g of tofu with 50g of cooked edamame beans for varied texture and additional protein. This substitution maintains the 28g protein target while adding different amino acids.
Vegetable Additions
Include 100g of broccoli florets or sugar snap peas during step 4 for extra nutrients and crunch. These additions contribute minimal calories while boosting vitamin C and fibre content.
Spice Variations
Add 1/4 teaspoon of chilli flakes with the garlic for heat, or incorporate 1 teaspoon of Chinese five-spice powder for aromatic complexity.
Why This Recipe Works for High-Protein Diets
The 28.4g of protein per serving represents approximately 57% of the daily protein requirement for a 70kg individual following fitness guidelines of 1.6-2.2g per kg of body weight. This makes it an excellent choice for post-workout meals when protein synthesis is elevated.
The combination of tofu and spinach provides complementary amino acids, ensuring optimal protein utilisation. The healthy fats from sesame oil and sesame seeds support hormone production and nutrient absorption.
Timing and Performance Benefits
Consume this meal within 2 hours post-workout to maximise muscle protein synthesis. The carbohydrates from the black bean sauce and natural sugars help replenish glycogen stores, while the protein supports recovery.
For pre-workout consumption, eat this meal 2-3 hours before training to allow proper digestion while maintaining steady energy levels.
Key Takeaways
This high-protein vegan stir-fry proves that plant-based meals can effectively meet protein requirements without sacrificing flavour or satisfaction. The 15-minute preparation time makes it accessible for busy schedules, while the complete amino acid profile supports fitness goals.
The recipe's flexibility allows for customisation based on individual preferences and dietary requirements. Store-bought black bean sauce simplifies preparation without compromising nutritional value.
For those following plant-based diets or looking to incorporate more sustainable protein sources, this recipe demonstrates that achieving 28g of protein per serving is entirely achievable through whole food ingredients available in UK supermarkets.
Consider exploring our protein supplements collection to complement your high-protein meal planning, or check out more nutrition-focused content for additional recipe ideas that support your fitness goals.
