{"id":15725,"date":"2026-03-14T06:46:09","date_gmt":"2026-03-13T23:46:09","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15725"},"modified":"2026-03-14T06:46:09","modified_gmt":"2026-03-13T23:46:09","slug":"crispy-tofu-bowl-with-snap-pea-miso-salad","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15725","title":{"rendered":"Crispy Tofu Bowl With Snap Pea-Miso Salad"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/06\/Crispy-Tofu-Bowl-With-Snap-Pea-Miso-Salad-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"A tofu bowl topped with greens, scallions, and seeds sits on a wooden table. Surrounding items include a smaller bowl of rice with similar toppings, a dish with a brown paste, chopsticks, an empty glass, and a blue napkin. MyFitnessPal Blog\" \/><\/p>\n<p><span style=\"font-weight: 400\">Tofu becomes a satisfying, main dish-worthy protein when it\u2019s tossed with a little cornstarch and crisped up in the oven. Plus, it only requires 1 tablespoon of oil. Miso is a deeply savory fermented soybean paste worth seeking out for this recipe. Look for it in the refrigerated aisle of your grocery store close to the tofu. Beyond this recipe, you can also use it in marinades, salad dressings and stir-fries.<\/span><\/p>\n<p><b>Active time:<\/b><span style=\"font-weight: 400\"> 20 minutes | <\/span><b>Total time:<\/b><span style=\"font-weight: 400\"> 45 minutes<\/span><\/p>\n<h2><strong>Crispy Tofu Bowl With Snap Pea-Miso Salad<\/strong><\/h2>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00bd cup brown rice (93g)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 cup water (240g)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 15.5-oz (439g) block firm or extra-firm tofu, patted dry and cut into 1-inch cubes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp vegetable oil<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp cornstarch<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">\u00bc tsp salt<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups (126g) sugar snap peas, trimmed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp unsalted cashew butter<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tsp white miso paste (shiro miso)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp rice vinegar<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp low-sodium soy sauce<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp honey<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp fresh ginger, peeled and finely grated<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 small garlic clove, finely grated<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 scallion, thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp sesame seeds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Crushed red pepper flakes (optional)<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Preheat the oven to 400\u00b0F (200\u00baC) and line a large rimmed baking sheet with parchment paper.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Meanwhile, combine the rice and 1 cup water (salted, if desired) in a small saucepan and bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover tightly, and simmer for 35\u201340 minutes, or until the water is absorbed and the rice is tender. Remove the pot from heat and let the rice sit, covered, until ready to serve.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In a medium bowl, toss the tofu with the vegetable oil and cornstarch. Season with salt. Spread the tofu in an even layer on the prepared baking sheet. Bake the tofu for 20\u201325 minutes, tossing halfway through baking, until golden brown and crispy.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Prepare an ice bath (fill a medium bowl with ice and cold water) and set aside. Bring a medium pot of salted water to a boil. Add snap peas to boiling water and cook until crisp-tender, about 1 minute. Using a slotted spoon, transfer the peas to the prepared ice bath and let cool completely. Drain well and pat dry with a towel. Slice the snap peas diagonally in half.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In a small bowl, whisk the cashew butter with the miso, rice vinegar, soy sauce, honey, ginger, garlic and 2 tablespoons of water until smooth.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Fluff the rice gently with a fork and spoon into two shallow bowls. Top with the blanched snap peas and crispy tofu. Garnish with scallions and sprinkle with sesame seeds and crushed red pepper, if using. Serve immediately, passing the cashew-miso sauce at the table for drizzling.<\/span><\/p>\n<p><b>Serves: 2 | Serving Size: 1 cup snap peas, 1\u00bc\u00a0 cups tofu, \u00be cup rice, and \u00bc cup of sauce<\/b><\/p>\n<p><b>Nutrition (per serving):<\/b> <i><span style=\"font-weight: 400\">Calories: 590; Total Fat: 26g; Saturated Fat: 4.5g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 12g ; Cholesterol: 0mg; Sodium: 722mg; Carbohydrate: 56g; Dietary Fiber: 7g; Sugar: 6g; Protein 34g<\/span><\/i><\/p>\n<p><b>Nutrition Bonus: <\/b><i><span style=\"font-weight: 400\">Potassium: 407mg; Iron: 19%; Vitamin A: 46%; Vitamin C: 66%\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Originally published June 25, 2020; Updated March 2026<\/span><\/i><\/p>\n<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/crispy-tofu-bowl-with-snap-pea-miso-salad\/\">Crispy Tofu Bowl With Snap Pea-Miso Salad<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/crispy-tofu-bowl-with-snap-pea-miso-salad\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tofu becomes a satisfying, main dish-worthy protein when it\u2019s tossed with a little cornstarch and crisped up in the oven. Plus, it only requires 1 tablespoon of oil. Miso is a deeply savory fermented soybean paste worth seeking out for this recipe. Look for it in the refrigerated aisle of your grocery store close to &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15725","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15725","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15725"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15725\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}