Tofu becomes a satisfying, nutritious protein when tossed with a little corn starch and baked in the oven. Also, it only needs 1 tablespoon of oil. Miso is a highly fermented soybean paste that is required for this recipe. Look for it in the refrigerator door of your grocery store near the tofu. Apart from this recipe, you can also use it in marinades, salad dressings and stir-fries.
Working hours: 20 minutes | total time: 45 minutes
Warm Tofu Bowl with Snap Pea-Miso Salad
Efrata
- ½ cup brown rice (93g)
- 1 cup water (240 g)
- 1 15.5-oz (439g) hard or firm tofu, thawed and cut into 1-inch cubes.
- 1 tbsp cooking oil
- 1 tbsp corn starch
- ¼ tsp salt
- 2 cups (126g) sugar snap peas, trimmed
- 2 tbsp unsalted cashew butter
- 2 tsp White miso paste (shiro miso)
- 1 tbsp rice wine
- 1 tbsp mild soy sauce
- 1 tsp honey
- 1 tsp fresh ginger, cooked and finely chopped
- 1 small clove garlic, finely grated
- 1 scallion, minced
- 1 tsp sesame seeds
- crushed red pepper flakes (optional)
Instructions
Preheat the oven to 400ºF (200ºC) and line a large sheet of parchment paper.
Meanwhile, combine the rice with 1 cup of water (salt, if desired) in a small bowl and bring to a boil over medium-high heat. After cooking, reduce the heat to low, cover it well, and simmer for 35-40 minutes, or until the water is absorbed and the rice is soft. Remove the pot from the heat and let the rice sit, covered, until ready to serve.
In a large bowl, toss the tofu with the vegetable oil and cornstarch. Add salt. Spread the tofu in a layer on the prepared baking sheet. Bake the tofu for 20-25 minutes, turning halfway through the water, until golden brown and crispy.
Prepare an ice bath (fill a bowl with ice and cold water) and remove. Bring half a pot of salted water to a boil. Add snap peas to boiling water until tender, about 1 minute. Using a slotted spoon, transfer peas to prepared water bath and allow to cool completely. Rinse well and dry with a towel. Cut the snap peas lengthwise and in half.
In a small bowl, mix cashew butter with miso, rice vinegar, soy sauce, honey, ginger, garlic and 2 tablespoons of water until smooth.
Gently spoon the rice into two shallow bowls. Top with blanched snap peas and crispy tofu. Garnish with scallions and sprinkle with sesame seeds and crushed red pepper, if using. Serve immediately, passing the cashew-miso sauce at the table for dipping.
Serves: 2 | Serving Size: 1 cup snap peas, 1¼ cups tofu, ¾ cup rice, and ¼ cup sauce
Meals (per hour): Calories: 590; Total fat: 26g; Saturated fat: 4.5g; Unsaturated fat: 9g; Polyunsaturated fat: 12g; Cholesterol: 0mg; sodium: 722mg; Carbohydrates: 56g; Dietary fiber: 7g; Sugar: 6g; Protein – 34 g
Food: Potassium: 407mg; Iron: 19%; Vitamin A: 46%; Vitamin C: 66%
Published June 25, 2020; Updated March 2026
The post Crispy Tofu Bowl and Snap Pea-Miso Salad appeared first on MyFitnessPal Blog.
