These tofu and edamame rice bowls offer two sources of plant protein with a simple soy-garlic sauce. Roast the tofu and carrots while the rice cooks, then toss them with a simple soy-garlic sauce.
Tips for tofu and edamame rice bowls
Drain tofu before pressing, measure rice dry, and measure shelled edamame after cooking and draining. Tofu labels vary, so ingredient swaps change the estimate.
Helpful equipment: Two rimmed sheet pans let the tofu and carrots roast in single layers without crowding. Compare rimmed sheet pans on Amazon. I use this type of tool in my kitchen; the linked model may differ.
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High Protein Soy Garlic Tofu and Edamame Rice Bowls
Ingredients
- 2 (14 oz) packages plain extra-firm tofu Drain packing liquid before pressing.
- 2 1/2 cups shelled edamame Measured cooked and drained.
- 1 1/16 cups dry long-grain white rice 1 cup plus 1 Tbsp, measured dry.
- Water for cooking the rice amount according to its package
- 3 1/3 cups carrots peeled and cut into thin 1/4-inch half-moons
- 1/4 cup regular soy sauce 1/4 cup
- 4 cloves peeled garlic finely minced (about 4 average cloves)
- 2 Tbsp toasted sesame oil 1 Tbsp for tofu and 1 Tbsp for carrots.
- 2 Tbsp water 2 tablespoons, for the sauce
Instructions
- Heat oven to 400°F (205°C), with racks in the upper and lower thirds. Line two rimmed pans with parchment. Drain tofu, wrap in clean towels and press under a plate for 15 minutes. Start rice and carrots while it presses.
- Cook the 1 cup plus 1 Tbsp dry rice with the water and covered resting time listed on its package. Do not add uncounted oil or butter. Fluff when done and keep covered.
- Toss carrots with 1 Tbsp sesame oil and spread on one pan. Cut pressed tofu into 3/4-inch cubes, toss with the remaining 1 Tbsp oil, and spread on the other pan. Keep both in single layers.
- Roast for about 25–30 minutes, turning the tofu and stirring the carrots halfway through and switching rack positions. The carrots should be tender and the tofu lightly browned. This is not a promise of deep-fried crispness; remove a finished pan while the other finishes if needed.
- Cook edamame according to its package. Drain and measure 2 1/2 cups. Combine soy sauce, garlic and 2 Tbsp water in a small saucepan. Simmer for 1–2 minutes without letting it boil dry.
- Gently toss the cooked tofu and edamame with the sauce. Scrape in the sauce and measured oil remaining on the parchment where practical; the nutrition estimate counts all of them. Divide all the rice, tofu mixture and carrots equally among four bowls.
Notes
Storage and meal prep
Refrigerate in shallow containers within 2 hours, or 1 hour above 90°F. Keep at 40°F or below for 3–4 days. Reheat covered with a small splash of water until the center reaches 165°F; stir and check more than one spot. Tofu loses its browned texture after refrigeration. Freeze a trial portion for up to 1 month before recommending freezer quality; do not advertise a tested freezer result.
Ingredient swaps
Use an ordinary extra-firm tofu, but check its label: the worksheet uses an 8 g protein per 85 g branded reference, not the unusually protein-dense generic firm-tofu record. Tamari can replace soy sauce in the same volume, but the estimate and allergen statement need updating; verify every ingredient before calling a version gluten-free. Broccoli can replace carrots for cooking experiments but is not included in this calculation. Silken tofu is not a direct swap.
About the nutrition
Nutrition is estimated using the listed ingredient amounts and documented reference foods. Actual brands and portions can change the numbers. This recipe has not been kitchen tested.