Recipe description
September 22, 2026
High-Protein High-Fiber Tofu Edamame Meal Prep Bowl
A protein-packed, fiber-rich bowl for practical, plant-forward everyday nourishment
High Fiber
High Protein
Meal Prep Friendly
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, wheat, egg, tree_nut, sesame
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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from edamame, broccoli, vegetables, and brown rice.
- Combines colorful plant foods, whole grains, legumes, and seeds for good dietary diversity.
- Balanced with substantial plant protein, healthy fats, and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
300
gram
Bean, edamame
150
gram
Rice, brown
150
gram
Broccoli
150
gram
Carrot
1
piece
Capsicum, red
1
piece
Onion, spring
2
piece
Oil, sesame
1
tablespoon
Soy sauce
2
tablespoon
Garlic
2
clove
Ginger
1
teaspoon
Seed, sesame
1
tablespoon
Lime juice
1
tablespoon
Sriracha
1
teaspoon
Instructions
1
Press the tofu block for 10 minutes to remove excess water, then cut it into 2 cm cubes.
2
Cook the brown rice according to package instructions and set aside.
3
In a small bowl, whisk together soy sauce, sesame oil, minced garlic, grated ginger, lime juice, and sriracha to make the sauce.
4
Heat a large pan over medium-high heat. Add the tofu cubes and cook for 6-8 minutes, turning occasionally, until golden on all sides.
5
Add the edamame, broccoli florets, sliced carrot, and diced red capsicum to the pan. Cook for 5-6 minutes until tender-crisp.
6
Pour the sauce over the tofu and vegetables and stir well. Cook for another 2 minutes until everything is coated and heated through.
7
Divide the cooked brown rice between two meal prep containers, then top evenly with the tofu and vegetable mixture.
8
Sprinkle with sliced spring onion and sesame seeds. Let cool slightly before sealing and storing in the refrigerator for up to 4 days.
More Recipes For Your Gut
Nutrition
650 kcal
Calories
40 g
Protein
sixty-eight g
Carbohydrates
13 g
Fiber
10 g
Sugar
27 g
Fat
4 g
Saturated fat
2.8 g
Salt
FAQ
How many servings does this tofu edamame bowl make?
The recipe makes 2 servings.
Why should I press the tofu before cooking?
Pressing removes excess water, helping the tofu become firmer and more golden when pan-cooked.
Can I use frozen edamame?
Yes. Add the frozen edamame directly to the pan and cook until hot and tender, allowing a little extra time if needed.
Can I make this bowl gluten-free?
Yes. Use gluten-free tamari or certified gluten-free soy sauce, and check the labels of all other ingredients.
Is this recipe vegan?
It is suitable for a vegan diet when the tofu, soy sauce, sriracha, and other ingredients are confirmed vegan.
How spicy is the sauce?
It has mild heat from the sriracha. Use less for a milder bowl or add more if preferred.
How long can I store the meal prep bowls?
Keep them covered in the refrigerator and use them within 4 days. Refrigerate them promptly after cooking.
How should I reheat the bowls?
Reheat until steaming hot throughout, either in a microwave or in a pan. Add a splash of water if the rice seems dry.
Which allergens are present in this recipe?
Tofu and soy sauce contain soy, while sesame oil and sesame seeds contain sesame. Check labels for additional allergens.
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