Tofu & Edamame Power Bowl
A nutrient-packed, high protein plant-based meal! This tofu and edamame power bowl with an Asian-inspired stir-fry sauce is a tasty way to add more plant-based protein sources to your weekly meal rotation. The tofu is baked until golden brown and crispy and combined with shelled edamame to provide ~22 grams of protein per serving.
Servings 3 servings
Calories 335kcal
Ingredients
- 1-1 1/2 cups shelled edamame
- 3/4 cup uncooked quinoa (sub with brown rice or microwaveable quinoa for convenience)
- 14 ounces extra-firm tofu
- 1 tablespoon cornstarch
- 2 red bell peppers, diced small
- 1 avocado
For the stir-fry sauce
- 1 tablespoon reduced sodium soy sauce
- 1/3 cup water
- 1/2 tablespoon cornstarch
- 1/2 tablespoon sesame oil
- 1/2 tablespoon rice vinegar
- 1 tablespoon honey
- 4-5 cloves of garlic, minced
Optional Toppings
- Red pepper flakes or sriracha, for spice
- Green onion, sliced
- Sesame seeds
Instructions
- Lay the tofu block on a towel to drain. Slice the tofu into cubes - put your knife through the middle and then cut into cubes on the top of the tofu (see pictures). Cover the tofu with the other half of the towel. Place a large object, like a cutting board or pan, on top of the tofu and allow to drain for about 30 minutes. This can also be done hours ahead in the fridge or overnight to save some time!
- Preheat the oven to 400 degrees F. Grease or spray a parchment paper lined baking sheet. Gently coat the tofu cubes in about 1 tablespoon of cornstarch. You can add it to a bowl and gently mix with your hands or a spoon.
- Spread the tofu onto the baking sheet. Bake until crispy and brown, about 45 minutes. Sometimes it helps to flip the tofu halfway - but I find it's a bit tedious and sometimes skip this step (and it's still delicious).
- While the tofu is baking, start cooking the quinoa according to package directions. Dice and cook your veggies in a pan on the stove - timing it right so that you can add the sauce about 5 minutes before they are done.
- Whisk all sauce ingredients in a bowl. Pour the sauce and the frozen edamame into the pan with the veggies on medium heat and allow to thicken and reduce for about 5 minutes. Turn off the heat.
- Divide the quinoa between 3-4 bowls. Top with mixed veggies/edamame/sauce mixture, tofu, and sliced or cubed avocado. Garnish with sesame seeds (could also add some green onion). Enjoy!
Notes
- Store in an airtight container in the fridge for up to 2 days. This dish is best consumed immediately, the tofu might lose some of the crispiness. However, because it is not drenched in sauce it maintains some of the texture. You could also store the tofu in a separate container and air fry at 350 degrees F for about 4-5 minutes to get some of that crispness back.
- Use shortcuts as needed! Buy a store-bought stir-fry sauce that you love, use frozen veggies, and microwaveable or already cooked grains.
Nutrition
Calories: 335kcal | Carbohydrates: 30.5g | Protein: 22g | Fat: 15.2g | Sodium: 700mg | Fiber: 4g