High-Protein Tofu Edamame Rice Bowl

Name: High-Protein Tofu Edamame Rice Bowl
Prep time: 6 min
Cook time: 12 min
Total time: 18 min
Yield: 1 serving
Cuisine: Japanese
Ingredients: 180 g tofu; 100 g edamame; 60 g white rice; 1 tbsp soy sauce; 2 tsp sesame oil; 1 spring onion; 1 tsp sesame seeds; 1 pinch chilli flakes

Prep6 minCook12 minTotal18 minDifficultyVery easy

Ingredients

1 serving

Contains: Gluten, Soy, Sesame

Allergen info is best-effort — please verify yourself.

Nutrition

Per serving

Calories: 590.6; total 590.6
Protein: 32.1 g; total 32.1 g
Carbs: 64.1 g; total 64.1 g
Fat: 24.9 g; total 24.9 g

Estimated · based on 8 of 8 ingredients

A quick single-serving bowl of golden pan-fried tofu, tender edamame, and fluffy white rice tossed in soy and sesame. Around 30g of plant protein for gym fuel or meal prep.

Start cooking

Method

1
- white rice60 g
Cook the rice — Rinse the white rice, then cook it in about 130 ml water until tender and the water is absorbed.
2
- edamame100 g
Boil the edamame — Meanwhile, boil the edamame for 4 minutes until just tender, then drain.
3
- tofu180 g
- sesame oil2 tsp
Pan-fry the tofu — Heat the sesame oil in a pan and pan-fry the tofu cubes over medium-high heat until golden on all sides.
4
- tofu180 g
- edamame100 g
- white rice60 g
- soy sauce1 tbsp
- spring onion1
- sesame seeds1 tsp
- chilli flakes1 pinch
Toss and serve — Add the soy sauce and chili flakes, toss the tofu and edamame to coat, then serve over the rice topped with scallion and sesame seeds.

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