High Protein Rice with Seaweed
Elevate your meal prep with this nutrient-packed High Protein Rice with Seaweed, a wholesome and flavorful dish that’s perfect for health-conscious foodies. This recipe combines hearty brown rice and protein-rich edamame with golden, soy-infused tofu for a satisfying base. Aromatic ginger, sesame oil, and a hint of lemon juice add depth and brightness, while crispy nori sheets bring a touch of umami and irresistible texture. Ready in just under an hour, this dish is ideal for busy weeknights or meal prep. Serve it as a stand-alone vegetarian meal or pair it with your favorite Asian-inspired sides. Packed with plant-based protein, fiber, and bursts of fresh flavor, this high-protein rice recipe is a nutritious crowd-pleaser that's as delicious as it is healthy.
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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
Directions
Step 1
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.
Step 2
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.
Step 3
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.
Step 4
In another pot, bring water to a boil and add shelled edamame. Boil for 3-5 minutes until tender, then drain and set aside.
Step 5
Thinly slice the green onions and grate the ginger. In a small bowl, mix the ginger, lemon juice, salt, and black pepper. Set aside.
Step 6
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.
Step 7
Serve the high protein rice warm, garnishing with additional green onion slices or nori strips if desired.
Nutrition Facts
| Serving size | (1172.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 794.3 |
| Total Fat 35.9g | 0% |
| Saturated Fat 5.0g | 0% |
| Polyunsaturated Fat 5.9g | |
| Cholesterol 0mg | 0% |
| Sodium 2432.9mg | 0% |
| Total Carbohydrate 77.1g | 0% |
| Dietary Fiber 18.0g | 0% |
| Total Sugars 8.6g | |
| Protein 54.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 525.7mg | 0% |
| Iron 9.5mg | 0% |
| Potassium 1508.8mg | 0% |
Source of Calories