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Tofu and Edamame Protein Bowl

A nutrient-dense, plant-based protein bowl featuring crispy ginger-glazed tofu, fresh vegetables, and a quinoa base.
Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: Asian Fusion
Calories: 420
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 14 oz extra-firm tofu pressed and cubed
  • 1 cup shelled edamame blanched
  • 1 cup cooked quinoa
  • 2 tbsp soy sauce
  • 1 tbsp toasted sesame oil
  • 1 tbsp rice vinegar
  • 1 tsp maple syrup
  • 1 tsp grated fresh ginger
  • 1 cup fresh baby spinach
  • 1/2 cup shredded carrots
  • 1 tbsp toasted sesame seeds

Equipment

  • Non-stick skillet
  • Small mixing bowl
  • Whisk

Method
 

Instructions
  1. Wrap pressed tofu in paper towels to remove excess moisture.
  2. Whisk soy sauce, sesame oil, vinegar, syrup, and ginger in a small bowl.
  3. Heat a non-stick skillet over medium-high heat and add tofu cubes.
  4. Sear tofu for 8–10 minutes until golden-brown and crisp.
  5. Pour half the sauce over the tofu, tossing until a glossy glaze forms.
  6. Blanch edamame in boiling water for 3 minutes, then drain.
  7. Fluff cooked quinoa into the base of serving bowls.
  8. Arrange spinach, carrots, and warm edamame over the quinoa.
  9. Top with glazed tofu and drizzle with remaining sauce.
  10. Garnish with toasted sesame seeds and serve immediately.

Notes

Store in an airtight container for up to 3 days. Reheat in a skillet over medium heat for 3–5 minutes.