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Buffalo tofu with edamame recipe

4 ratings

Crispy tofu, spicy buffalo glaze and vibrant edamame – this sticky, satisfying, high-protein bowl is plant-powered and seriously delicious. See method

Serves 4
Takes 35 mins
458 calories / serving
Healthy
Vegetarian

Ingredients

200g basmati rice
450g block extra firm tofu, drained and cut into 2½cm chunks
2 tbsp cornflour
1 tsp sweet smoked paprika
½ tsp onion powder
½ tsp garlic powder
300g frozen edamame beans
50ml Frank’s Hot Sauce
15g salted butter
½ lime, juiced
2 spring onions, finely sliced
10g fresh coriander, roughly chopped

1 of your 5 a day; high in protein, low saturated fat

Each serving contains

Energy
1920kj
458kcal 23%
Fat
18g 25%
Saturates
4g 20%
Sugars
3g 4%
Salt
1.1g 18%

of the reference intake
Carbohydrate 39.8g Protein 30.6g Fibre 7.9g

Method

Wash the rice in a sieve until the water runs clear then put in a saucepan and pour over 300ml cold water. Cover, cook over a medium heat until boiling, then reduce the heat to the lowest setting and steam for 12-15 mins, until the rice is tender and the water has been absorbed.
Preheat your air fryer to 200°C. Alternatively, preheat your oven to gas 6, 200°C, fan 180°C. In a mixing bowl, combine the cornflour, paprika, onion powder and garlic powder with a pinch of salt. Add the tofu and toss to coat well. Air-fry for 10-12 mins, tossing halfway, until golden and crisp. If cooking in an oven, transfer to a non-stick baking tray and bake for 18-20 mins.
Meanwhile, cook the edamame in boiling water for 2-3 mins, until heated through.
Put the hot sauce and butter in a bowl and microwave in 10 secs bursts until the butter has melted. Add the cooked tofu and toss until well coated in the Buffalo sauce.
Divide the rice and edamame between bowls. Season the beans with lime juice and top with the spring onions and coriander. Add the tofu and serve.

Tip: The rice should be eaten fresh but any leftover tofu and edamame can be tossed with lettuce, red pepper and lime juice to make a high-protein salad.

See more High-protein meals