Name: Tofu Edamame Fiber Bowl
Prep time: 8 min
Cook time: 7 min
Total time: 15 min
Ingredients: 5 oz baked extra-firm tofu; 1/2 cup shelled edamame; 2 cups mixed greens; 1/2 cup shredded cabbage; 1 Tbsp ground flax; 1 Tbsp sesame seeds; 1 Tbsp tamari; 1 tsp grated ginger

Tofu Edamame Fiber Bowl

This Tofu Edamame Fiber Bowl is a vibrant, plant-based powerhouse delivering 35–40 grams of protein and an impressive 15–20 grams of fiber per serving. Warm, golden extra-firm tofu and tender shelled edamame sit on a crisp base of fresh mixed greens and crunchy shredded cabbage. Finished with ground flax, toasted sesame seeds, freshly grated ginger, and a splash of savory tamari, this nourishing 15-minute skillet bowl makes a quick, satisfying high-fiber lunch or dinner.

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Prep Time 8

Cook Time 7

Total Time 15

Course: Dinner, Lunch

Cuisine: Asian Inspired

Ingredients Method

Ingredients

5 oz baked extra-firm tofu
1/2 cup shelled edamame
2 cups mixed greens
1/2 cup shredded cabbage
1 Tbsp ground flax
1 Tbsp sesame seeds
1 Tbsp tamari
1 tsp grated ginger

Method

Heat tofu until lightly golden and warm edamame.
Layer greens and cabbage.
Add tofu and edamame; top with seeds, tamari and ginger.

Erin Utz, RD

Hi, I’m Erin — a Registered Dietitian passionate about helping women ages 40–60 build muscle and improve longevity through sustainable nutrition. I believe in eating real food, more often, without the guilt.

My approach is evidence-based and anti-restrictive. I work closely with physician referrals and offer insurance-based services so quality nutrition counseling is accessible to every woman ready to feel strong.