Tofu becomes a satisfying, staple protein when it’s tossed with a little cornstarch and baked in the oven. In addition, it only needs 1 tablespoon of oil. Miso is the deep-fermented soybean paste you need for this recipe. Look for it in the refrigerated section of your grocery store next to the tofu. Besides this recipe, you can also use it in marinades, salad dressing and stir-fries.
Effective time: 20 minutes | Total time: 45 minutes
Crispy Tofu Bowl with Snap Pea-Miso Salad
Ingredients
- ½ cup brown rice (93g)
- 1 cup of water (240g)
- 1 15.5-oz (439g) firm block or firm tofu, pounded dry and cut into 1-inch cubes
- 1 tbsp vegetable oil
- 1 tbsp cornstarch
- ¼ tsp salt
- 2 cups (126g) sugar snap peas, chopped
- 2 tbsp unsalted cashew butter
- 2 teaspoons white miso paste (shiro miso)
- 1 tbsp rice vinegar
- 1 tbsp low sodium soy sauce
- 1 tsp honey
- 1 tsp fresh ginger, peeled and finely ground
- 1 small garlic clove, finely minced
- 1 scallion, finely chopped
- 1 tsp sesame seeds
- Red pepper flakes (optional)
Directions
Preheat oven to 400°F (200ºC) and line a large rimmed baking sheet with parchment paper.
Meanwhile, combine rice and 1 cup water (salt, if desired) in a small saucepan and bring to a boil over medium heat. Once boiling, reduce the heat to low, cover tightly, and cook for 35-40 minutes, or until the water is absorbed and the rice is tender. Remove the pot from the heat and let the rice sit, covered, until ready to serve.
In a medium bowl, toss the tofu with the vegetable oil and cornstarch. Season with salt. Spread the tofu in an even layer on the prepared baking sheet. Bake the tofu for 20-25 minutes, tossing halfway through baking, until golden brown and crispy.
Prepare an ice bath (fill a medium bowl with ice and cold water) and set aside. Bring a medium pot of salted water to a boil. Add the snap peas to the boiling water and cook until crisp-tender, about 1 minute. Using a slotted spoon, transfer the peas to the prepared ice bath and allow to cool completely. Drain well and dry with a towel. Cut the snap peas in half.
In a small bowl, whisk the cashew butter and miso, rice vinegar, soy sauce, honey, ginger, garlic and two tablespoons of water until smooth.
Fluff the rice gently with a fork and spoon in 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 to drink.
Works: 2 | Serving Size: 1 cup snap peas, 1¼ cup tofu, ¾ cup rice, and ¼ cup sauce
Nutritional value (per serving): Calories: 590; Total Fat: 26g; Saturated Fat: 4.5g; Monounsaturated fat: 9g; Polyunsaturated fat: 12g; Cholesterol: 0mg; Sodium: 722mg; Carbohydrates – 56 g; Dietary Fiber: 7g; Sugar: 6g; Protein 34g
Food Bonus: Potassium: 407mg; Iron: 19%; Vitamin A: 46%; Vitamin C: 66%
First published on June 25, 2020; Updated March 2026
The post Crispy Tofu Bowl With Snap Pea-Miso Salad appeared first on MyFitnessPal Blog.
