Tofu, brown rice and broccoli bowl
A balanced, colourful vegetarian bowl: tofu browned in soy sauce, brown rice and crunchy broccoli — a complete meat-free meal.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle200 g firm tofu
- check_circle140 g brown rice
- check_circle200 g broccoli
- check_circle30 g soy sauce
- check_circle14 g sesame oil
- check_circle1 teaspoon sesame seeds
- check_circle1 clove garlic, ginger
Method
- 1Cook the brown rice, about 20 minutes.
- 2Cube the tofu and brown it in the sesame oil.
- 3Add the garlic, ginger and soy sauce, and let it caramelise.
- 4Steam the broccoli for 5 minutes.
- 5Divide rice, tofu and broccoli between two bowls, and scatter sesame seeds.
The Asian-style vegetarian bowl
Tofu, brown rice and broccoli in soy-sesame sauce: this vegetarian bowl brings 19 g of protein, 63 g of carbs and 14 g of fat for 448 kcal. Tofu is a complete plant protein from soy, brown rice provides carbs and fibre, broccoli volume. A balanced, tasty meal, ideal for adding more meat-free meals.
Thinking through tofu protein
Tofu is a good source of complete protein (soy provides all essential amino acids), but less dense than meat: 19 g per serving here, fine for a vegetarian meal. To aim higher, increase the tofu or add edamame. Choose firm tofu, which holds up better when cooked and contains more protein than silken tofu.
Giving tofu flavour and crispness
Plain tofu is bland: it is the marinade and cooking that make it good. Press it to remove water, cube it and pan-fry until it crisps, then coat with soy sauce, garlic and ginger. Sesame oil and seeds add an Asian note. The broccoli should stay crunchy.
Tofu, tempeh, edamame: varying the soy
Tofu is only one form of soy, and varying the sources breaks the monotony while raising the protein. Tempeh, made from fermented soy, is more protein-dense and has a pronounced nutty taste; edamame (soybeans) can be added to the bowl for extra protein and crunch; smoked tofu, already flavoured, saves you the marinade.
Beyond soy, you can enrich this bowl with roasted chickpeas, pumpkin seeds or a peanut-butter sauce that adds protein and indulgence. By rotating these plant sources, a meat-free diet easily hits its protein targets, with variety on the plate.
What to pair it with
To vary vegetarian bowls and legume/soy dishes, these recipes extend the idea.
Key takeaways
- 19 g plant protein, 63 g carbs: a balanced, tasty vegetarian bowl.
- Choose firm tofu and press it: more protein, better hold.
- Marinade + golden cooking = crispy, flavourful tofu.
- Increase the tofu or add edamame for more protein.
Frequently asked questions
Is tofu a good protein source for training?
Yes: made from soy, it provides a complete protein with all essential amino acids. It is a bit less protein-dense than meat, so aim for generous portions or complement it (edamame, legumes) in a vegetarian diet.
Does soy affect hormones?
Scientific evidence shows no effect of soy on testosterone or muscle mass at typical consumption levels. Tofu can be part of an athlete's diet without concern, for men and women alike.
How do you keep tofu from being soft and bland?
Use firm tofu, press it for 15 minutes under a weight to remove water, then pan-fry it until well browned. Marinate it (soy sauce, garlic, ginger) for flavour. It is the golden cooking and marinade that transform tofu.
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