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SESAME GINGER TOFU & EDAMAME BOWL
15

SESAME GINGER TOFU & EDAMAME BOWL

NUTRITION
HEALTHY RECIPES
Feb 08, 2025

SESAME GINGER TOFU & EDAMAME BOWL

The sesame ginger tofu & edamame bowl is a nutritious, protein-packed dish bursting with Asian-inspired flavours. Grilled tofu, with its slightly crisp exterior and soft interior, pairs beautifully with tender steamed edamame and fluffy jasmine rice. The sesame ginger dressing brings a bold, tangy depth, tying all the elements together with its savoury and aromatic essence. This meal is perfect for those looking for a balanced, plant-based option that is easy to prepare yet deeply satisfying. The combination of high-protein tofu and edamame with wholesome jasmine rice makes this dish a great post-workout meal or a nourishing lunch or dinner. Whether you’re meal-prepping for the week or simply craving a bowl full of delicious and energising ingredients, this sesame ginger tofu & edamame bowl delivers a perfect balance of taste, texture, and nutrition.

RECIPE CATEGORY

Lunch, Dinner

SERVING SIZE

1 serving

CUISINE

Asian, Japanese, Fusion

PREPARATION/TECHNIQUES

Grill, Steam, No-Cook

OCCASION/HOLIDAY

Healthy Eating, Meal Prep, Summer, Quick Lunch, Plant-Based Diet

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Vegan, Gluten-Free, Quick & Easy

DISH TYPE

Grain Bowl

INGREDIENTS

Here is the list of ingredients we need to prepare Sesame Ginger Tofu & Edamame Bowl: 

  • 50g cooked jasmine rice
  • 80g grilled tofu, cubed
  • 10g steamed edamame
  • 1 tbsp sesame ginger dressing
  • ½ tsp sesame seeds (optional, for garnish)
  • ¼ tsp black pepper (optional, for seasoning)
  • 1 tbsp chopped green onions (optional, for freshness)

FULL NUTRITIONAL INFORMATION

  • Calories: 375 kcal
  • Protein: 32g
  • Carbohydrates: 38g
  • Fibre: 6g
  • Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 280mg
  • Sugar: 3g

PREPARATION

The preparation steps for Sesame Ginger Tofu & Edamame Bowl are as follows: 

  • Prepare The Rice: Cook jasmine rice according to package instructions. Fluff with a fork and let it cool slightly.
  • Grill The Tofu: Preheat a grill or pan over medium heat. Lightly oil the surface and grill the cubed tofu for 3-4 minutes per side until golden and slightly crispy.
  • Steam The Edamame: If using frozen edamame, steam or boil for 2-3 minutes until tender. Drain and set aside.
  • Assemble The Bowl: Place cooked jasmine rice at the base of a serving bowl. Add grilled tofu and steamed edamame on top.
  • Drizzle With Sesame Ginger dressing: Spoon the dressing over the bowl for a rich, tangy flavour.
  • Garnish And Serve: Sprinkle sesame seeds and chopped green onions for extra crunch and freshness. Serve immediately and enjoy.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS FOR SESAME GINGER TOFU & EDAMAME BOWL

  • Extra Crispy Tofu: Press the tofu for 15 minutes before grilling to remove excess moisture for better texture.
  • Balanced Seasoning: Add a splash of soy sauce or tamari for extra umami.
  • Nutty Crunch: Top with crushed peanuts or toasted cashews for added texture.
  • Lighter Dressing: Thin out the sesame ginger dressing with a little water or rice vinegar for a milder flavour.
  • Meal-Prep Friendly: Store the components separately and combine them before serving to keep textures fresh.

VARIATIONS

  • High-Protein Option: Add extra tofu or edamame for more plant-based protein.
  • Low-Carb Version: Replace jasmine rice with cauliflower rice or spiralised zucchini.
  • Spicy Kick: Drizzle with sriracha or add a pinch of red pepper flakes.
  • Nutty Flavour: Mix in a spoonful of almond or peanut butter into the dressing.
  • Extra Veggies: Toss in shredded carrots, sliced cucumber, or sautéed mushrooms.
  • Soy-Free Alternative: Swap tofu for grilled tempeh or chickpeas.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keep dressing separate until ready to serve.
  • Freezing: Freeze cooked tofu and rice separately for up to 1 month. Edamame and dressing are best stored fresh.
  • Reheating: Warm jasmine rice and tofu in the microwave for 1-2 minutes before serving.
  • Meal Prep Tip: Pre-portion ingredients into containers for quick, easy meals throughout the week.

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