High Protein Rice with Seaweed
Elevate your meal prep with this wholesome and flavorful High Protein Rice with Seaweed! This nutrient-packed recipe combines nutty brown rice with protein-rich tofu and edamame, bringing a satisfying boost of plant-based nutrition to your table. Flavored with savory soy sauce, aromatic sesame oil, and zesty ginger, this dish is finished with a touch of lemon juice for brightness and the unique umami kick of nori seaweed. Perfect as a hearty main or a versatile side dish, this recipe is quick to prepare in under an hour, making it ideal for busy weeknights or meal prepping. Garnish with fresh green onions or extra seaweed strips for an irresistible bowl of goodness loaded with texture and flavor. Healthy, delicious, and simple—this high-protein vegan recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 200 grams Firm tofu
- 2 tablespoons Soy sauce
- 1 tablespoon Sesame oil
- 1 cup edamame (shelled)
- 2 sheets Seaweed sheets (Nori)
- 2 stalks Green onions
- 1 tablespoon Ginger
- 1 teaspoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the brown rice under cold water until the water runs clear. In a medium-sized pot, combine rice with water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for about 40 minutes or until rice is tender and water is absorbed.
While the rice cooks, prepare the tofu by draining it and pressing it to remove excess water. Cut the tofu into small cubes. Heat sesame oil in a pan over medium heat. Add the tofu cubes and sauté until golden brown on all sides, approximately 7-8 minutes.
Add soy sauce to the pan with tofu and stir well to coat. Continue to cook for another 2 minutes until the tofu is infused with soy sauce.
In another pot, bring water to a boil and add shelled edamame. Boil for 3-5 minutes until tender, then drain and set aside.
Thinly slice the green onions and grate the ginger. In a small bowl, mix the ginger, lemon juice, salt, and black pepper. Set aside.
Once the rice is cooked, fluff it with a fork. Stir in the seaweed sheets by tearing them into small pieces. Add the edamame, tofu, green onions, and the ginger mixture to the rice. Mix everything gently until well combined.
Serve the high protein rice warm, garnishing with additional green onion slices or nori strips if desired.
Nutrition Facts
Calories |
219 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 567 mg | 25% | |
| Total Carbohydrate | 19.2 g | 7% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 1.7 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 400 mg | 31% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 397 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
