# Baked tofu, rice, and stir-fry vegetables

Baked tofu, rice, and stir-fry vegetables: 552 kcal and 42 g protein per serving.

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

| | |
| --- | --- |
| kcal | 552 |
| Protein | 42 g |
| Carbs | 50 g |
| Fat | 23 g |
| Cost | $2.33 (est.) |
| Prep | 10 min |
| Cook | 25 min |
| Total | 35 min |
| Effort | Fast (Effort: 1 of 3) |

## Ingredients

- [Tofu, firm](https://macrofriendlymeals.com/foods/tofu-firm): 6 oz (170 g)
- [Edamame, cooked](https://macrofriendlymeals.com/foods/edamame-cooked): 0.5 cup (70 g)
- [White rice, cooked](https://macrofriendlymeals.com/foods/white-rice-cooked): 0.5 cup (115 g)
- [Frozen stir-fry vegetables](https://macrofriendlymeals.com/foods/stir-fry-veg-frozen): 1 cup (110 g)
- [Extra virgin olive oil](https://macrofriendlymeals.com/foods/extra-virgin-olive-oil): 1 tsp (4 g)

## Steps

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

Not medical advice.

Canonical: https://macrofriendlymeals.com/recipes/tofu-rice-veg-fast

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).