Miso-Glazed Black Bean Tofu Bowls with Sesame Veggies
A protein-packed Asian-inspired bowl with sticky-sweet miso glaze and crisp-tender vegetables, ready in 20 minutes. This japanese-inspired vegetarian (high-protein, vegan) ready in about 22 minutes pairs (400g), pressed and cubed firm tofu, drained and rinsed black beans, white miso paste for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 480 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 14 oz (400g), pressed and cubed firm tofu
- 1/2 cup, drained and rinsed black beans
- 2 tbsp white miso paste
- 1 tbsp rice vinegar
- 1 tbsp maple syrup
- 1 tsp sesame oil
- 1.5 cups broccoli florets
- 1 cup, thinly sliced carrots
- 2 cups cooked brown rice
Instructions
- Step 1: Whisk miso paste, rice vinegar, maple syrup, and sesame oil in a small bowl until smooth. Set aside.
- Step 2: Heat a non-stick skillet over medium-high heat. Add tofu cubes and cook for 5 minutes, turning occasionally, until golden brown on all sides.
- Step 3: Add broccoli and carrots to the skillet, tossing to coat in oil. Cook for 4 minutes until vegetables are crisp-tender with slight char marks.
- Step 4: Pour miso glaze over tofu and vegetables, stirring to coat evenly. Cook for 2 minutes until glaze thickens and clings to ingredients. Serve immediately over cooked brown rice.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Miso-Glazed Black Bean Tofu Bowls with Sesame Veggies take to make?
Total time is about 22 minutes (10 min prep + 12 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Miso-Glazed Black Bean Tofu Bowls with Sesame Veggies?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep white miso paste from drying out.
Can I substitute ingredients in Miso-Glazed Black Bean Tofu Bowls with Sesame Veggies?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Miso-Glazed Black Bean Tofu Bowls with Sesame Veggies for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Miso-Glazed Black Bean Tofu Bowls with Sesame Veggies high-protein?
Yes — this recipe is tagged high-protein, vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Brought this to a potluck and it was the first dish to disappear.
- ★★★★☆
Solid recipe. Not groundbreaking but definitely making it again.
- ★★★★☆
Really good but took about 10 minutes longer than stated.
