Quick and Tasty Asian Tofu Recipe for Meal Prep

The meal is perfect for meal-prepping. You can be sure to hit your macronutrient goals for the week.

Tofu is the perfect ingredient for hitting your protein nutrients for your muscle-building goals. Below is an infographic showing the multiple benefits of this protein-rich plant based food. Providing 10.1 grams of protein for 1/2 cup of this soy-based ingredient, it works wonderfully as an alternative to animal-based proteins.

Illustration: © The Spruce, 2018 

Asian Tofu Stir-fry Recipe 

Duration: 15 minutes

Serving Size: 1 portion

Ingredients required for the dish:

  • 1/2 cup of Tofu, sliced into 5cm cubes
  • small bunch of edamame, sliced
  • small bunch of cherry tomatoes, sliced
  • 3 small mushrooms, sliced
  • 200 grams Rice Noodles

Ingredients required for marinade:

  • Rosemary (optional)
  • 1 tablespoon of Soy Sauce
  • 1/2 tablespoon of Olive Oil
  • Black Pepper, pinch of Salt for seasoning (optional)


Wash Tofu, cherry tomatoes, edamame and mushrooms. Combine marinade ingredients in bowl. Place Tofu in the mixing bowl and make sure all sides of the Tofu are covered with the marinade. Marinate the vegetables.

Fry the Tofu and vegetables in a frying pan at a medium heat for about 5 minutes. Allow vegetables and tofu to cook until the tofu becomes slightly brown.

Boil water in a pan and place Rice noodles. Allow to cook for around 5 minutes.

Combine tofu, vegetables and rice noodles in a plate or bowl. Add salt or soy sauce for a simple vegan meal.

For meal prep: Simply place the meal in a tupperware.


2 Comments Add yours

    1. HealthyVeganLife says:

      Thank you so much 😀 Glad you liked it!


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