Craving a delicious and convenient meal? This Crispy Baked Tofu and Edamame Bento is a perfect healthy bento box lunch. It’s packed with flavor, easy to prepare, and ideal for meal prep.
Key Ingredients & Substitutions:
- Firm Tofu: Extra-firm tofu also works well for a chewier texture.
- Edamame: Frozen shelled edamame is super convenient. You can also use green peas.
- Soy Sauce: Tamari for a gluten-free option, or coconut aminos for a soy-free alternative.
- Sesame Oil: Toasted sesame oil adds a richer flavor.
- Maple Syrup: Agave nectar or a touch of brown sugar can be substituted.
- Rice: Brown rice, quinoa, or even cauliflower rice are great healthy bento box lunch additions.
Ingredients:
For the Tofu:
- 1 block (14-16 oz) extra-firm or firm tofu, pressed
- 1 tablespoon cornstarch
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup
- 1 teaspoon sesame oil
- ½ teaspoon garlic powder
- ¼ teaspoon ginger powder
For the Edamame:
- 1 cup frozen shelled edamame
- 1 teaspoon sesame oil
- Pinch of salt
For Assembly:
- 2 cups cooked rice
- Optional: cucumber slices, carrot sticks, cherry tomatoes
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 2
- Calories per serving: Approximately 450-500 (depending on rice and optional additions)
- Tools Needed: Baking sheet, parchment paper, mixing bowls
Step-by-Step Instructions:
1. Prepare the Tofu
First, press your tofu to remove excess water. Cut the pressed tofu into ½-inch cubes. This helps it get extra crispy.
2. Coat the Tofu
In a medium bowl, gently toss the tofu cubes with cornstarch until they are lightly coated. This step is key for achieving a crispy exterior.
3. Make the Tofu Marinade
In a separate small bowl, whisk together the soy sauce, maple syrup, sesame oil, garlic powder, and ginger powder. Pour this marinade over the cornstarch-coated tofu and toss to combine, ensuring every piece is coated.
4. Bake the Tofu
Spread the marinated tofu in a single layer on a baking sheet lined with parchment paper. Bake in a preheated oven at 400°F (200°C) for 20-25 minutes, flipping halfway through, until golden and crispy.
5. Prepare the Edamame
While the tofu bakes, cook the frozen edamame according to package directions, typically by boiling or microwaving until tender-crisp. Drain the water and toss the warm edamame with sesame oil and a pinch of salt.
6. Assemble Your Bento Box
Divide the cooked rice, crispy baked tofu, and seasoned edamame between two bento boxes or meal prep containers. Add any optional vegetables like cucumber, carrots, or cherry tomatoes for a pop of color and extra nutrition, completing your healthy bento box lunch.
Variation Ideas:
- Spicy Kick: Add a dash of sriracha or red pepper flakes to the tofu marinade for a little heat.
- Extra Veggies: Include steamed broccoli, snap peas, or bell pepper strips for more nutrients.
- Nutty Crunch: Sprinkle sesame seeds or chopped peanuts over the finished bento for added texture.
- Different Grain: Swap out white rice for quinoa or farro to vary your healthy bento box lunches.
Storage Instructions:
Store your assembled Crispy Baked Tofu and Edamame Bento in airtight containers in the refrigerator for up to 3-4 days. When ready to eat, you can enjoy it cold or gently reheat it in the microwave until warmed through. The tofu might lose a little crispiness upon reheating, but it will still be delicious.
Frequently Asked Questions:
How do you press tofu without a tofu press?
You can press tofu by wrapping it in paper towels or a clean kitchen towel, placing it between two plates, and weighing down the top plate with heavy cans or books for at least 30 minutes.
Can I air fry the tofu instead of baking?
Yes, you can air fry the tofu at 375°F (190°C) for 15-20 minutes, shaking the basket halfway through, until crispy.
What kind of rice is best for this bento?
Any cooked rice works well. Brown rice, jasmine rice, or even sushi rice are all great choices for this healthy bento box lunch.
Can I make this bento ahead of time?
Absolutely! This recipe is perfect for meal prepping. You can prepare all components and assemble your bento boxes up to 3-4 days in advance.
Is this recipe gluten-free?
To make this recipe gluten-free, ensure you use tamari instead of soy sauce and verify that all other ingredients are gluten-free.
What other vegetables pair well with this bento?
Blanched asparagus, steamed green beans, or even a side of kimchi make excellent additions to your healthy bento box lunch.