Quick teriyaki tofu bowl with edamame

Quick teriyaki tofu bowl with edamame: savoury tofu, rice, cucumber, spring onion and sesame in an easy bowl for every day.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 510 kcal per serving
• Protein: 25 g
• Fat: 16 g
• Carbs: 65 g

Ingredients

• 200g plain tofu
• 150g edamame
• 150g rice
• 1 tbsp maple syrup
• 1 tbsp sesame seeds
• 1 tbsp olive oil
• 1 cucumber
• 1 spring onion
• 3 tbsp soy sauce

Method

You’ll need: frying pan · saucepan · chopping board · knife

1. Wash the rice thoroughly and cook it according to the packet instructions.
2. Pat the plain tofu dry and cut it into even cubes. Finely chop the cucumber and spring onion.
3. Stir the soy sauce and maple syrup into a quick sauce. Set aside briefly.
4. Fry the tofu in the olive oil until golden brown all over. Add the sauce and toss until the tofu is glossy and coated.
5. Prepare the edamame according to the packet instructions if they're not already cooked. Toast the sesame seeds briefly in a dry pan if you like, so they're more aromatic.
6. Divide the rice between bowls and add the tofu, edamame, cucumber and spring onion. Sprinkle with sesame seeds and serve straight away.

Good to know

When you need something quick, this bowl is just right. Savoury, fresh and pleasantly filling, without feeling heavy.

Swaps

Plain tofu → tempeh (more fibre, stronger flavour); rice → quinoa (a little more protein and fibre); maple syrup → date paste (less processed); olive oil → avocado oil (heat-stable and mild in flavour)

Allergens

Contains soya and sesame as allergens; suitable for children in small pieces that are easy to chew, and generally fine for everyday eating during pregnancy, as long as the tofu and edamame are well cooked. Contains: gluten (soy sauce).

Dairy-free recipes