Crispy Tofu & Edamame Rice Bowl

Name: Crispy Tofu & Edamame Rice Bowl
Total time: 40 min
Yield: 4
Ingredients: 800 g firm tofu; 400 g frozen shelled edamame; 240 g rice; 400 g broccoli or pak choi; 4 tbsp (about 32 g) cornflour; 5 tbsp soy sauce; 3 cm fresh ginger, grated; 3 cloves garlic, grated; 2 tsp toasted sesame oil; 2 spring onions, sliced; 1 tbsp sesame seeds; 1 tsp sriracha

Cornflour-crusted tofu, blanched edamame and rice with a ginger-soy sauce. Two plant proteins in one bowl carry it past 46 g — the meat-free bowl that actually keeps up.

VeganHigh proteinMeal prep

A bowl of rice topped with golden cubes of crispy tofu, bright green edamame and broccoli, scattered with sesame seeds and sliced spring onion.

Servings: 4
Total time: 40 min
Hands-on: 25 min

What you need

Large non-stick frying pan or air fryer
Saucepan with a lid
4 meal-prep containers

Ingredients

800 gfirm tofu— about 200 g per bowl, pressed
400 gfrozen shelled edamame
240 grice— weighed dry
400 gbroccoli or pak choi
4 tbsp (about 32 g)cornflour
5 tbspsoy sauce— 1 tbsp for the tofu, 4 for the sauce
3 cmfresh ginger, grated
3 clovesgarlic, grated
2 tsptoasted sesame oil
2spring onions, sliced
1 tbspsesame seeds
1 tspsriracha— optional, plus a squeeze of lime

How to make it

Press the tofu for at least 15 minutes under something heavy — a plate with a full tin on top is enough. Water left in the block is the single reason tofu steams instead of crisping.
Cut the tofu into 2 cm cubes, toss them with 1 tablespoon of soy sauce, then with the cornflour until every face is dusted and dry-looking.
In a pan: fry the cubes in a little oil over medium-high heat, 3–4 minutes a side, and turn them only when they release by themselves. In an air fryer: 200 °C for 15 minutes, shaking the basket once — less oil, and slightly less fat per bowl.
Cook the rice according to the packet. Blanch the edamame for 3 minutes and the broccoli for 4, then drain both well.
Whisk the remaining soy sauce with the ginger, garlic, sesame oil and 3 tablespoons of water. Pour it into the hot empty pan for 20 seconds, then spoon it over the tofu off the heat so the crust survives.
Build the bowls with rice, broccoli, edamame and tofu, and finish with spring onion, sesame and — if you want it — sriracha and a squeeze of lime.
Keeps 4 days. The crust does not survive the fridge, so reheat the tofu for 3 minutes in a hot pan or the air fryer rather than the microwave; the rice and vegetables can go in the microwave as usual.

Per serving, roughly

Energy: ~700 kcal
Protein: ~46 g
Carbs: ~72 g
Fat: ~22 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

Air fryer, less oil

Air-frying the tofu takes the bowl to roughly 660 kcal and 18 g of fat. Same protein, same crunch, one less pan to wash.

Add a third protein

Stir 100 g of frozen shelled edamame more into each bowl, or top with 30 g of roasted peanuts. Peanuts add about 170 kcal and 8 g of protein.

Coach's tip

Two plant proteins in one bowl is what gets this past 46 g — tofu alone would leave you around 30. Be honest about the trade: a vegan bowl costs more calories per gram of protein than turkey or shrimp does, so this is a training-day bowl. If you want it lighter, air-fry the tofu and drop the rice to 50 g dry.

More recipes

Other recipes worth a place in your week.

MealsBlack Bean & Crispy Tofu Burrito Rice BowlSmoky black beans and crispy tofu over lime rice. Beans alone would leave you around 25 g of protein — the tofu is what closes the gap to 40.MealsLentil & Chickpea Protein BowlGreen lentils and chickpeas under roasted peppers and courgette, a lemony herb yogurt and crumbled feta. A vegetarian bowl that actually reaches 50 g of protein per serving without a scoop of powder anywhere in it.MealsSpiced Chicken, Rice & Broccoli Meal-Prep BowlThe plain one you cook twice a week. Paprika-and-curry chicken breast, rice and broccoli — four bowls, about 50 g of protein each, and it still tastes like food on day four.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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