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Miso Glazed Tofu & Black Rice Bowl

A nutritious bowl featuring miso glazed tofu on black rice topped with edamame, pickled radish, and sesame seeds.

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A nutritious bowl featuring miso glazed tofu on black rice topped with edamame, pickled radish, and sesame seeds.

Discover the rich flavors and vibrant colors of the Savory Miso Glazed Tofu & Black Rice Bowl. This nutritious dish harmonizes the smoky richness of miso-glazed tofu, the nuttiness of black rice, and the crunch of fresh toppings like edamame and pickled radish. Perfect for those seeking a wholesome meal packed with plant-based proteins and fiber, this bowl is a treat for the senses and a delight for any occasion. Whether you’re a vegan, vegetarian, or simply someone who enjoys a healthy lifestyle, this bowl meal will please your palate while nourishing your body.

This recipe offers numerous health benefits. Black rice is rich in antioxidants and fiber, making it a fantastic choice for maintaining digestive health. Miso provides probiotic properties that promote gut health, while tofu brings protein and essential amino acids to the table. The addition of edamame and pickled radish not only adds more flavor and texture but also boosts the overall nutrient profile of the meal. Together, these ingredients create a balanced dish that can help you maintain energy levels throughout the day.

The Savory Miso Glazed Tofu & Black Rice Bowl is versatile enough to be served at various occasions. Whether it’s a casual weeknight dinner, a vibrant potluck dish, or a nutritious meal prep option for your busy workweek, it fits seamlessly into any setting. You can also customize the toppings based on what’s in season or what you have on hand, making this recipe both adaptable and fun. Serve it at a gathering or enjoy it solo as a comforting meal any day of the week.

A nutritious bowl featuring miso glazed tofu on black rice topped with edamame, pickled radish, and sesame seeds.

Miso Glazed Tofu & Black Rice Bowl

Recipe by David Murphy

Difficulty

Intermediate

Servings

2 servings

Prep time

15 Mins

Cooking time

20 Mins

Ingredients

  • 200g firm tofu
  • 2 tablespoons miso paste
  • 1 tablespoon soy sauce
  • 1 tablespoon maple syrup
  • 150g black rice
  • 100g edamame (shelled)
  • 50g pickled radish
  • 1 tablespoon sesame seeds
  • Oil for cooking

Instructions

  1. Press the tofu to remove excess moisture and cut it into bite-sized cubes.
  2. In a bowl, mix miso paste, soy sauce, and maple syrup to create the glaze.
  3. Toss the tofu cubes in the miso glaze until evenly coated.
  4. Preheat a non-stick skillet over medium heat and add a little oil.
  5. Add the marinated tofu to the skillet and cook until golden brown, about 8-10 minutes, turning occasionally.
  6. While the tofu cooks, prepare black rice according to the package instructions.
  7. Once the rice is cooked, fluff it with a fork and set it aside.
  8. Blanch the edamame by boiling them in water for 2-3 minutes, then draining and rinsing under cold water.
  9. Slice pickled radish into thin rounds for garnish.
  10. Assemble the bowl: layer the black rice at the bottom, top with miso-glazed tofu, edamame, and pickled radish. Sprinkle sesame seeds on top for garnish.

Nutrition Facts

Calories

550

Carbs

75

Protein

25

Fats

20