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
Ingredients: 6 oz Tofu, firm (170 g); 0.5 cup Edamame, cooked (70 g); 0.5 cup White rice, cooked (115 g); 1 cup Frozen stir-fry vegetables (110 g); 1 tsp Extra virgin olive oil (4 g)

Updated 2026-10-08 - data v2026-10-08.2

Servings1

Nutrition

553 kcal Estimates

Percent of calories

Protein per 100 kcal: 7.7 g est.
Cost: $2.33 est.
Cost per 10 g protein: $0.55 est.

Recipe keys

Vegan
Budget
Gluten-Free
Dairy-Free
Meal-Prep

Why this recipe is worth the hype

43 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.

Ingredients

Amounts update with the serving control. Per serving is the base.

Tofu, firm6 oz (170 g)
Edamame, cooked0.5 cup (70 g)
White rice, cooked0.5 cup (115 g)
Frozen stir-fry vegetablesadded estimate1 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.

Recipe ladder

L1 Basic

Baked tofu, rice, and stir-fry vegetables

Current level

553 kcal · $2.33 est.

L2 Upgraded

Crispy tofu with soy-ginger glaze

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

503 kcal · $2.03 est.

L3 Chef-y

Lightened General Tso tofu

kcal −32 lower
Protein −2 g lower
Carbs −3 g lower
Fat −1 g lower
Cost −0.14 lower est.
Time −1 min lower

521 kcal · $2.19 est.

Nutrition values are estimates computed from ingredient weights. USDA verification is in progress.

Cite as: Macro Friendly Meals, "Baked tofu, rice, and stir-fry vegetables", https://macrofriendlymeals.com/recipes/tofu-rice-veg-l1, data v2026-10-08.2.