Protein Atlas
Miso Ginger Tofu Stir-Fry Bowl high-protein recipe

Meals · High Protein

Miso Ginger Tofu Stir-Fry Bowl

This Japanese-inspired bowl delivers 40g of protein and 550 calories per serving. It features pan-seared tofu, coated in a savory miso-ginger sauce. The dish comes together with a quick stir-fry technique.

Serves 2 bowls
40g protein 764 cal
Prep Time 15 min
Cook Time 15 min
Total Time 30 min

Nutrition per serving

Protein
40 g
Calories
764

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 14 oz Extra-firm tofu — pressed and cubed
  • 3 tbsp soy sauce
  • 2 tbsp White miso paste
  • 1 tbsp Rice vinegar
  • 1 tbsp Sesame oil
  • 1 inch piece Fresh ginger — grated
  • 2 cloves Garlic — minced
  • 2 cups Broccoli florets
  • 1 medium Red bell pepper — sliced
  • 1 medium Carrot — julienned
  • 1 cup Edamame — shelled
  • 2 cups cooked brown rice
  • 1 tbsp neutral oil
  • 2 Scallions — thinly sliced
  • 1 tsp Sesame seeds — toasted

Steps

  1. In a small bowl, whisk together soy sauce, miso paste, rice vinegar, sesame oil, grated ginger, and minced garlic to create the sauce. Set aside.
  2. Heat 1 tbsp of neutral oil in a large skillet or wok over medium-high heat.
  3. Add the cubed tofu and cook, stirring occasionally, until golden brown and slightly crispy on all sides, about 7-10 minutes. Remove tofu from skillet and set aside.
  4. Add broccoli florets, sliced red bell pepper, and julienned carrot to the same skillet. Stir-fry for 3-5 minutes until vegetables are tender-crisp.
  5. Add the shelled edamame to the skillet and cook for another minute.
  6. Pour the prepared miso-ginger sauce over the vegetables and stir to coat. Cook for 1-2 minutes until the sauce thickens slightly.
  7. Return the cooked tofu to the skillet and gently toss to combine with the vegetables and sauce.
  8. To assemble the bowls, divide the cooked brown rice or quinoa between two bowls.
  9. Top the rice with the tofu and vegetable stir-fry.
  10. Garnish with thinly sliced scallions and toasted sesame seeds.

Why This Works

This plant-based bowl delivers 40.5 grams of complete protein per serving by combining traditional Japanese flavors with modern protein optimization. Extra-firm tofu provides concentrated plant protein while the miso paste adds umami depth and probiotics, creating a satisfying meal that supports both muscle health and gut health. Compared to typical restaurant miso tofu bowls (averaging 22g protein), this version provides 84% more protein by doubling the tofu portion, incorporating edamame as a secondary protein source, and using brown rice instead of white to add both protein and fiber without excess calories.

Understanding Miso

Miso is fermented soybean paste—one of Japan's oldest condiments, dating back over 1,300 years. White miso (shiro miso) used here is younger and sweeter than red miso, with a 3-month ferment versus 1-3 years. It provides umami without overpowering the ginger. Key technique: never boil miso directly or it loses its probiotic benefits and becomes bitter. That's why we add the sauce at the end and cook briefly.

Make It Your Own

Swap vegetables based on what's fresh—snap peas, bok choy, or shiitake mushrooms all work. For extra heat, add a pinch of togarashi (Japanese seven-spice). The sauce keeps 3 days refrigerated. Red miso creates a bolder, saltier version if you prefer.

Sources

Japanese Cooking: A Simple Art by Shizuo Tsuji on miso fermentation · Serious Eats on tofu pressing and searing technique (seriouseats.com/how-to-press-tofu)