Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This low-cholesterol tofu stir-fry bowl combines tofu, edamame, vegetables and brown rice for a colorful plant-forward dinner with balanced protein.
For everyday heart-smart meal planning, Low-Cholesterol Tofu Stir-Fry Bowl with Edamame and Vegetables keeps the method approachable and the portions clearly measured. The combination of Extra-firm tofu, Shelled edamame, Broccoli florets gives the recipe a specific purpose instead of relying on a generic “healthy” label.
Low-Cholesterol Tofu Stir-Fry Bowl with Edamame and Vegetables is built around familiar groceries and a realistic serving size. Its mix of Extra-firm tofu, Shelled edamame, Broccoli florets supports a balanced plate while keeping the preparation suitable for home cooking, weekday meal prep or a straightforward family meal.
Why Readers May Like It
- 1Built with everyday grocery ingredients.
- 2Uses realistic portions and practical prep steps.
- 3Works for home cooking, meal prep or balanced weekly planning.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from typical ingredient weights and standard food-composition references. Brands, produce size, cooking loss and substitutions can change the final values.
4 servings
Values are divided across the listed 4 servings and are planning estimates rather than laboratory analysis.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes fats naturally present and from preparation
i Values are rounded for readability. Product labels, produce size, and measured cooking changes can shift the final estimate.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Extra-firm tofu | 14 oz (397 g) | 397 g | 360 kcal | 38 g | 10 g | 20 g |
| Shelled edamame | 1 cup (155 g) | 155 g | 188 kcal | 18 g | 14 g | 8 g |
| Broccoli florets | 2 cups (180 g) | 180 g | 61 kcal | 5 g | 12 g | 1 g |
| Carrots and peppers | 1 cup (120 g) | 120 g | 45 kcal | 1 g | 10 g | 0 g |
| Cooked brown rice | 2 cups (310 g) | 310 g | 336 kcal | 7 g | 70 g | 3 g |
| Low-sodium soy sauce | 1 tbsp (15 ml) | 15 g | 8 kcal | 1 g | 1 g | 0 g |
| Sesame seeds | 2 tsp (6 g) | 6 g | 35 kcal | 1 g | 1 g | 3 g |
| Full recipe estimate | 4 servings | — | 1033 kcal | 71.0 g | 118.0 g | 35.0 g |
- Ingredient amounts were matched to standard food-composition references or typical package labels.
- The full recipe was divided by the listed yield.
- Cooking loss, brand differences and substitutions can shift the final estimate.
- Use product labels when you need a tighter personal estimate.
Accuracy note: these values are credible planning estimates, not laboratory analysis. For exact personal needs, use the labels on the products you buy or ingredients from qualified professionals.
The batch footer adds the displayed ingredient estimates. Serving values divide that batch by the stated yield; brands and preparation can change the estimate.
Ingredients
Measured ingredients
Professional Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Tool links below are paid links.
Equipment
Use suitable tools you already own. For this recipe: Cuisinart cooking skillets (paid link), Etekcity kitchen scales (paid link), OXO measuring cups and spoons (paid link), OXO mixing bowls (paid link), Chef’s knife (paid link), Cutting board (paid link).
Before You Start
Before making Low-Cholesterol Tofu Stir-Fry Bowl with Edamame and Vegetables, read the method once, prepare Extra-firm tofu, Shelled edamame, Broccoli florets, and set out the measured ingredients. Keep cold items refrigerated until needed and cook hot components promptly so the workflow stays organized and food-safe.
Prepare the tofu
About 5 minutesPress the tofu briefly and cut it into cubes so it browns more evenly. Use a chef’s knife (paid link) for even cuts before proceeding. Weigh the listed ingredient quantities with a digital kitchen scale (paid link) before starting this step.
Cook the tofu
About 6 minutesBrown the tofu in a skillet (paid link) until lightly crisp on several sides.
Stir-fry the vegetables
About 4 minutesAdd the broccoli, carrots and peppers and cook until tender-crisp.
Add the edamame and sauce
About 2 minutesStir in the edamame and soy sauce until everything is hot and lightly coated.
Serve over rice
About 2 minutesDivide the brown rice between bowls and top with the tofu mixture and sesame seeds.
How to Know It Is Ready
The mix looks evenly distributed with nuts, seeds and chocolate in every portion.
Everything stays dry and crunchy with no melted chocolate or damp fruit.
Individual portions are easy to grab for work, travel or a pre-workout snack.
Potential Benefits and Things to Consider
Potential Benefits
- Tofu and edamame provide plant protein in a meal that still emphasizes vegetables.
- Brown rice and vegetables make the bowl practical and filling without heavy sauces.
Things to Consider
- Soy sauce changes sodium significantly, so low-sodium versions are helpful.
- Tofu texture depends on how well excess moisture is removed before cooking.
Who May Enjoy This Recipe?
Vegetarian dinners
People who want a plant-forward dinner with solid protein.
Weeknight meals
Anyone looking for a quick skillet meal with bowl-meal structure.
Meal prep eaters
Cooks who like reheatable lunch bowls.
How to Adjust It for Different Goals
Lighter approach
Use a little less rice and add extra broccoli or peppers.
Higher-energy approach
Serve with a larger rice portion or fruit on the side.
Higher-protein approach
Increase the tofu or edamame portions slightly.
If you change the amounts in Low-Cholesterol Tofu Stir-Fry Bowl with Edamame and Vegetables or divide it into a different number of servings, recalculate the nutrition estimate because the per-serving values will change.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Swap brown rice for quinoa.
- Use snap peas or mushrooms in place of some peppers.
- Add ginger and garlic for a stronger stir-fry flavor.
Allergen Information
Contains soy and sesame.
Always check packaged ingredient labels because formulas can change.
Storage and Meal Preparation
Refrigerate for up to 3 days and reheat gently. The tofu stays best when not over-sauced.
Cool leftovers promptly, discard anything held at unsafe temperatures, and refresh meals with herbs, lemon or a splash of water or broth when needed.
Frequently Asked Questions
Yes. Bake it until lightly crisp and add it to the bowl at the end.
Yes. Cook them until excess moisture evaporates so the bowl stays flavorful.
No. They are estimates and can change with brands, ingredient size, cooking loss and substitutions.
No. This page is general educational content and does not replace personalized guidance from a qualified professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, prescribe a diet, or replace individualized nutrition care. People with allergies, medical conditions, pregnancy, medications or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
General Nutrition References
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
