High-Protein Vegan Stir-Fry for Getting Lean

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Here's why this vegan stir-fry works well during a cutting phase:

First:

It's seriously satisfying, thanks to a solid amount of protein and Skinny Pasta (a konjac noodle brand). These noodles are made from the konjac plant and add filling volume with very few calories.

Second:

The dish is high in protein, which helps you maintain muscle while you're cutting body fat on a vegan diet.

Konjac contains a polysaccharide—a type of carbohydrate—known for its ability to help you feel full and keep hunger in check.

This fiber absorbs liquid in the digestive tract and forms a gel, which can contribute to that feeling of fullness.

Feeling satisfied may help you eat less and reduce your calorie intake, making it easier to work toward your fat-loss goals.

Konjac is also very low in calories, and its fiber may help moderate blood sugar responses, potentially helping with hunger throughout the day.

Sounds pretty great, right?

Konjac has some useful nutritional benefits,

but there are a few reasons not to go overboard:

For starters, konjac contains the dietary fiber glucomannan, which may affect how your body absorbs nutrients and medications.

In large amounts, this filling fiber can also leave you feeling uncomfortably full for a long time, with stomach pain and gas as unwelcome extras.

Glucomannan absorbs a lot of water, so adequate fluid intake matters, especially when consuming concentrated forms. Headaches can be a sign that you're not getting enough fluids.

Keep an eye on packaged konjac products, too, and avoid eating them in excessive amounts.

Although konjac gels may help with fullness during a cut or weight-loss effort, check the sugar, fat, and sodium content of the finished product.

Enjoy these foods in moderation rather than making them the foundation of your diet.

Want another recipe with yuba (tofu skin)?

Vegan Stir-Fry Nutrition Facts

One serving provides:

• 378 calories
• 26 g protein
• 21 g carbohydrates
• 19 g fat (including 1 g saturated fat)
• 4 g dietary fiber

High-Protein Vegan Stir-Fry for Getting Lean

Yield 1 serving

Calories 378 kcal

Ingredients

• 40 g (1.4 oz) dried yuba wings or any other yuba you like
• 1 bag Skinny Pasta unseasoned
• 2 teaspoons oil
• 2 tablespoons reduced-sodium soy sauce
• 1 garlic clove, crushed
• 1 level teaspoon Tabasco
• 1 handful chopped scallions
• 1 large handful chopped Swiss chard leaves
• 1 teaspoon toasted sesame seeds
• 1 heaping tablespoon peanut powder 20 g (0.7 oz)
• 1/4 cup water

Instructions

1. Soak the yuba in lukewarm tap water for about 30 minutes, until softened. No need to cook it first.

2. Chop the onion and sauté in the oil for about 2–3 minutes, until translucent.

3. Drain the soaked yuba and add it to the skillet.

4. Cook over very high heat for about 10 minutes, stirring constantly, until the yuba is well browned and the onion caramelizes.

5. To keep the onion from burning, add a splash of water now and then. Keep stirring until the yuba has a gorgeous golden-brown color.

6. Remove the Skinny Pasta from its package and rinse thoroughly with water.

7. Add the noodles to the skillet along with the soy sauce, Tabasco, and garlic.

8. Add the chopped scallions and Swiss chard. Stir until the chard is slightly wilted.

9. Mix the peanut powder with the water until smooth, then pour over the stir-fry.

10. Transfer to a plate and finish with a sprinkle of sesame seeds.

Recipe Video