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.