
Crispy Tofu & Edamame Bowl
Golden, crispy tofu cubes on rice with edamame, cucumber and a soy-ginger sauce: 45 g of protein without meat.
Calories729 kcal
Protein45 g
Carbs65 g
Fat32 g
💡 Use this recipe to fuel your /sport workouts with FitBot.
📝 Ingredients
- 400 g firm tofu (1 block)
- 2 tbsp cornflour
- 1 tbsp sunflower oil
- 100 g jasmine rice
- 150 g frozen shelled edamame
- 1 cucumber (about 300 g)
- 2 spring onions
- 3 tbsp soy sauce + 1 tbsp rice vinegar (for the sauce)
- 1 tsp sesame oil + 1 tsp honey (for the sauce)
- 15 g fresh ginger + 1 garlic clove
- 1 tbsp sesame seeds
🍴 Utensils
- Non-stick frying pan
- Small saucepan with lid
- Saucepan
- Clean tea towel
- Mixing bowl
- Fine grater
📖 Steps
- Press the tofu: wrap it in a clean tea towel, place it on a plate and weigh it down with a chopping board topped with two tins for 15 minutes. The more water it loses, the crispier it will be: this is the step not to skip.
- Meanwhile, rinse the rice until the water runs almost clear. Put it in the small saucepan with 150 ml water, bring to the boil, cover and cook for 12 minutes over a very low heat. Leave to stand, covered, off the heat for 5 minutes.
- Drop the edamame into a pan of boiling water and cook for 4 minutes (or according to the packet). Drain and rinse under cold water to stop the cooking and keep their bright green colour.
- Make the sauce: peel and finely grate the ginger and garlic, then mix them in a bowl with the soy sauce, rice vinegar, sesame oil and honey. Cut the cucumber into half-moons and finely slice the spring onions.
- Toast the sesame seeds in the dry frying pan over a medium heat for 1 to 2 minutes, stirring, until lightly golden. Tip them onto a plate straight away so they don't keep browning.
- Cut the pressed tofu into 2 cm cubes. Put them in the mixing bowl with the cornflour and shake gently until every side is coated in a thin white film, with no clumps of powder.
- Heat the oil in the frying pan over a medium-high heat. Arrange the cubes in a single layer, well spaced, and let them brown for 2 minutes without touching before turning. Cook for 8 to 10 minutes in total, until golden and crispy on all sides.
- Divide the rice between two bowls and add the tofu, edamame and cucumber. Drizzle with the sauce at the last minute to keep the tofu crispy, then sprinkle with the toasted sesame and spring onions.
💡 FitBot tip: For a vegan version, swap the honey for maple syrup. The tofu keeps for 2 days in the fridge but loses its crunch: reheat it for 3 minutes in a very hot frying pan, without any fat.