Balanced Veggie Tofu Bowl Recipe

Name: Balanced Veggie Tofu Bowl
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 1 serving
Cuisine: Asian-Inspired
Ingredients: white rice: 100g; tofu: 150g; carrots: 50g; edamame: 50g; broccoli: 50g; green onions: 10g; black sesame seeds: 5g

white rice tofu carrots edamame broccoli green onions black sesame seeds vegan vegetarian muscle gain weight loss lunch dinner

This dish is a vibrant and healthful ensemble, prioritizing plant-based ingredients and a bounty of vegetables. At its core, the meal features a nutritious bed of white rice, topped with grilled or baked tofu and a medley of colorful vegetables, including carrots, edamame, and broccoli. The meal is garnished with diced green onions and black sesame seeds, adding layers of flavor and texture without overwhelming the senses. Designed for those who appreciate a visually appealing and nutrient-dense meal, it balances carbohydrates, proteins, and fibers harmoniously.

🌎 Asian-Inspired: Main Course

🔥 Calories 400kcal
🍗 Protein 20g
🍚 Carbs 60g
🧈 Fat 8g

🥗 Ingredients:

white rice (100g)
tofu (150g)
carrots (50g)
edamame (50g)
broccoli (50g)
green onions (10g)
black sesame seeds (5g)

🍳 How to cook (1 serving):

Cooking Time: 30 minutesPreperation Time: 15 minutes

1. **Rice**: Begin by boiling or steaming the rice until it's fluffy and cooked through. 2. **Tofu**: Marinate the tofu in your choice of seasonings, then bake or grill it until the exterior is slightly crispy and golden. 3. **Vegetables**: Steam or boil the edamame and broccoli until tender yet vibrant. The carrots can be prepared raw, simply shredded. 4. **Garnishing**: Sprinkle the dish with black sesame seeds and finely chopped green onions for extra flavor and texture.

⭐️ Nutrition facts:

This meal is a nutritional powerhouse, emphasizing a mix of macronutrients. The tofu and edamame provide a solid protein boost, essential for muscle repair and growth. The rice, a carbohydrate source, offers energy, while the vegetables contribute an array of vitamins, minerals, and dietary fiber, promoting digestive health and overall well-being. The addition of black sesame seeds introduces healthy fats, calcium, and antioxidants.