Baked tofu, rice, and stir-fry vegetables

Effort: 1 of 3

Prep 10 min · Cook 25 min · Total 35 min

Baked tofu, rice, and stir-fry vegetables

Name: Baked tofu, rice, and stir-fry vegetables
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Cuisine: American
Ingredients: 170 g Tofu, firm; 70 g Edamame, cooked; 115 g White rice, cooked; 110 g Frozen stir-fry vegetables; 4 g Extra virgin olive oil

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (White rice, cooked).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

552 kcal

Percent of calories

Protein 29 percent of calories
Carbs 35 percent of calories
Fat 36 percent of calories

Protein per 100 kcal: 7.6 g
Cost: $2.33 est.
Cost per 10 g protein: $0.55 est.

Source: USDA FoodData Central.

Tofu, firm (FDC 172475)
Edamame, cooked (FDC 168411)
White rice, cooked (FDC 168878)
Frozen stir-fry vegetables (FDC 2035173)
Extra virgin olive oil (FDC 171413)

Recipe keys

Vegan
Budget
Gluten-Free
Dairy-Free
Meal-Prep

Why this recipe is worth the hype

42 g protein for about $2.33 (est.)
Firm tofu plus edamame clears a high protein target.
Frozen vegetables keep the prep short.
The whole bowl stays vegan.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Baked tofu, rice, and stir-fry vegetables

552

$2.33 (est.)

Current level

Flavorful

Effort: 2 of 3

Crispy tofu with soy-ginger glaze

502

$2.03 (est.)

kcal −50 lower
Protein −6 g lower
Carbs −2 g lower
Fat −3 g lower
Cost −0.30 lower est.
Time −2 min lower

Feast

Effort: 3 of 3

Lightened General Tso tofu

521

$2.19 (est.)

kcal −31 lower
Protein −1 g lower
Carbs −3 g lower
Fat −1 g lower
Cost −0.14 lower est.
Time −1 min lower

Ingredients at 1×

Amounts scale with the portion buttons above.

Tofu, firm6 oz (170 g)
Edamame, cooked0.5 cup (70 g)
White rice, cooked0.5 cup (115 g)
Frozen stir-fry vegetables1 cup (110 g)
Extra virgin olive oil1 tsp (4 g)

Steps

Press the tofu, cube it, and toss with oil, salt, and pepper.
Bake at 425°F until the edges are firm.
Warm frozen vegetables and edamame.
Serve with rice.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Baked tofu, rice, and stir-fry vegetables, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/tofu-rice-veg-fast (updated 2026-10-24).