Cook and Scale
High-Protein Tofu Edamame Rice Bowl
1 serving · 18 min total
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.
Ingredients
- 180 g tofu, firm, cubed
- 100 g edamame, shelled
- 60 g white rice, dry
- 1 tbsp soy sauce
- 2 tsp sesame oil
- 1 spring onion, sliced
- 1 tsp sesame seeds
- 1 pinch chilli flakes
Contains: Gluten, Soy, Sesame
Allergen info is best-effort — please verify yourself.
Method
- 1.
Cook the rice — Rinse the white rice, then cook it in about 130 ml water until tender and the water is absorbed.
- 2.
Boil the edamame — Meanwhile, boil the edamame for 4 minutes until just tender, then drain.
- 3.
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.
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.