Quick answer: Edamame and pan-seared tofu combine for about 27 grams of protein in this fully vegan snack bowl. Twenty minutes, most of it hands-off while the tofu sears.
Why This Snack Works
Edamame and tofu are both soy, and both are complete proteins — meaning they carry all nine essential amino acids, which plant proteins don’t always do on their own. Together they’re one of the few combinations in this pillar that clears 25 grams of protein without any dairy, egg or meat at all.
Ingredients
- ¾ cup (115g) shelled edamame, cooked
- ¾ cup (175g) firm tofu, pressed and cubed
- 1 tsp sesame oil
- 1.5 tsp low-sodium soy sauce
- Shredded carrot, scallion and sesame seeds, for garnish
Protein & sodium breakdown (per serving, preliminary)*
| Ingredient | Amount | Protein | Sodium |
|---|---|---|---|
| Edamame, cooked | ¾ cup (115g) | ~12.7g | ~7mg |
| Firm tofu | ¾ cup (175g) | ~14g | ~17mg |
| Soy sauce, low-sodium | 1.5 tsp | ~0.3g | ~290mg |
| Sesame oil, garnish | 0g | 0mg | |
| Total | ~27g | ~314mg |
* Preliminary estimates based on standard ingredient weights. Pending verification against USDA FoodData Central.
How to Make It
- Press the tofu for at least 15 minutes to remove excess water, then cube it.
- Sear the tofu in a hot pan with a little oil until golden on a few sides, about 6-8 minutes.
- Toss the edamame and seared tofu with sesame oil and soy sauce.
- Garnish with shredded carrot, scallion and sesame seeds.
Tip: Use Low-Sodium Soy Sauce, Not Regular
A single tablespoon of regular soy sauce can carry close to 900mg of sodium on its own — more than a third of a day’s recommended limit in one spoonful. This recipe only needs a small amount for flavor, so using the low-sodium version here makes a real difference without giving up the flavor soy sauce brings.
Substitutions
- No tofu? Tempeh works similarly and has a firmer, nuttier result.
- No sesame oil? A neutral oil plus an extra pinch of sesame seeds gets you most of the way there.
- Extra heat: a drizzle of chili crisp or a pinch of red pepper flakes pairs well with the sesame flavor.
Storage & Make-Ahead
Keeps well for up to 3 days refrigerated. The seared tofu softens slightly on reheating but stays perfectly good cold, straight from the fridge.
High Protein Edamame & Tofu Snack Bowl
Ingredients
Method
- Press tofu 15 minutes, then cube.
- Sear tofu in a hot pan 6-8 minutes until golden.
- Toss with edamame, sesame oil and soy sauce.
- Garnish with carrot, scallion and sesame seeds.
Notes
- Use low-sodium soy sauce — regular soy sauce is very concentrated.
- Keeps 3 days refrigerated, good cold or reheated.
FAQs
Why does this recipe specify low-sodium soy sauce?
Regular soy sauce is extremely concentrated in sodium — even a small amount can account for a large share of a day’s intake. The low-sodium version keeps this recipe’s sodium total reasonable without losing the flavor.
Is this recipe actually vegan?
Yes — it’s one of the few in this pillar built entirely without dairy, egg or meat, while still clearing 25 grams of protein.
Can I make this ahead for meal prep?
Yes, it keeps well for up to 3 days. The tofu’s texture holds up better cold than reheated, so this one’s genuinely good eaten straight from the fridge.
Why press the tofu first?
Pressing removes the water that would otherwise prevent it from browning — unpressed tofu steams instead of sears, giving you a soft, pale result instead of a golden one.
Made this? Leave a rating and a comment below.
Related Recipes
- Edamame & Crispy Tofu Salad — the salad-pillar recipe this snack bowl draws from
- Crispy Chickpea & Feta Snack Bowl — another vegetarian option in this pillar
- High Protein Snacks — the full pillar this recipe belongs to
