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Vegetarian, Meal soups and plant based

Marinated tofu bowl with edamame and rice

This marinated tofu bowl with edamame and rice is a plant based meal for 4, ready in 35 minutes, very easy to make, for about €2.40 per person. The key is marinating the tofu cubes in soy sauce, rice vinegar, and sesame oil, then layering them over warm rice with edamame and crunchy vegetables.

A pretty composed bowl, warm rice, marinated tofu, edamame, fresh vegetables, and sesame, simple as that.

Marinated tofu bowl with edamame and rice
Total time
35 min
Difficulty
Very easy
Cost per person
€2.40
Calories per person
740 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring

This bowl plays on contrasts, warm, slightly sticky rice, marinated tofu that brings salty, sesame notes, soft edamame, and raw vegetables that stay crunchy. Avocado adds creaminess, cucumber brings freshness, and toasted sesame seeds finish it off. It's a dish you eat straight from the bowl, with a spoon or chopsticks, as the marinade ties every bite together.

It's the kind of meal you make on a weeknight when you want something light without much fuss, or pack for lunch the next day. We like serving it in spring and summer, when fresh vegetables feel more appealing than slow cooked dishes. It works well as a simple plant based dinner for two or for the whole family if the kids are fine with tofu.

The ingredients

4 people

Pantry

  • Round riceoften in the pantry 280 g
  • Soy sauceoften in the pantry 4 tbsp
  • Rice vinegaroften in the pantry 2 tbsp
  • Sesame oiloften in the pantry 1 tbsp
  • Sesame seedsoften in the pantry 2 tbsp

Dairy

  • Firm tofu 300 g

Frozen foods

  • Shelled edamame 250 g

Fruits and vegetables

  • Cucumber 1
  • Carrots 2
  • Avocado 1

Allergens Soy, Sesame

The step by step recipe

  1. Cut the tofu into cubes and let it marinate in the soy sauce, rice vinegar, and sesame oil. 20 min

    The longer it marinates, the more flavor it gets, you can start it in the morning.

  2. Cook the rice and let it cool to warm. 12 min

    Rinse it before cooking, the grains will be less sticky.

  3. Cook the edamame in salted boiling water, then drain. 4 min

    Run them under cold water to keep their bright green color.

  4. Grate the carrots, cut the cucumber into half moons, and slice the avocado.

    A little lemon juice on the avocado keeps it from browning.

  5. Assemble the bowls with rice, drained tofu, vegetables, and edamame, drizzle with marinade, and sprinkle with sesame seeds.

    Add the tofu last to keep the cubes whole.

Our tips to get it right

  • Drain the tofu well before cubing it, it will soak up the marinade better without making the rice soggy once assembled.
  • Serve the leftover marinade on the side in a small bowl, so everyone can add more to taste at the table.
  • Prep the vegetables and marinate the tofu ahead of time, leaving only the rice and edamame to cook at the last minute.

The variations

  • Swap the tofu for thinly sliced chicken breast marinated the same way, if you're not going plant based that day.
  • For a quicker version, use precooked rice and frozen edamame that are already cooked, just warmed through in hot water.
  • For kids, cut everything into smaller pieces and serve the soy sauce on the side instead of mixed into the tofu.

What to serve it with

  • A drizzle of sriracha for heat
  • Fresh cilantro leaves on top
  • Unsweetened iced green tea

Storage

Keep the components separate in sealed containers in the fridge for up to 2 days. This bowl doesn't freeze well because of the avocado and cucumber, add those fresh right before serving.

Questions about this dish

Can you prep this bowl ahead of time?

You can cook the rice, marinate the tofu, and cook the edamame the day before and store them separately in the fridge. Cut the avocado and cucumber just before serving so they stay fresh and don't brown.

Can you use a different type of tofu?

Firm tofu works best because it holds its shape when cubed and soaks up the marinade well. Silken tofu would fall apart too easily during marinating and handling.

How do you keep the avocado from browning?

Add a bit of lemon juice to the sliced avocado right after cutting it. It also helps to slice it last, right before assembling the bowls.

Can you use fresh edamame instead of frozen?

Yes, if you can find fresh ones, the cooking time in salted boiling water stays about the same, around 4 minutes. Taste one to check tenderness before draining.

How long does it take to make a rice bowl with marinated tofu, edamame, and crunchy vegetables?

Count 35 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a rice bowl with marinated tofu, edamame, and crunchy vegetables?

About 740 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a rice bowl with marinated tofu, edamame, and crunchy vegetables cost?

About €2.40 per serving, or €9.60 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains soy, sesame. Always check the labels of the products you buy.

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