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Sesame tofu rice bowl

Brown rice bowl with crisp sesame tofu, broccoli and carrot.

Sesame tofu cubes over rice with broccoli and carrot ribbons.
455 kcal per servingPrep time: 30 minServings: 1LunchRice bowlSesame tofu

Ingredients

  • 150 g firm tofu, cubed
  • 100 g cooked brown rice
  • 120 g broccoli florets
  • 1 carrot, ribboned
  • 1 tsp sesame oil and 1 tsp sesame seeds

Method

  1. Pat the tofu dry and sear it for 8 minutes until golden.
  2. Steam the broccoli for 5 minutes and warm the rice.
  3. Fill the bowl with rice, vegetables and tofu; finish with sesame oil and seeds.

Calories in context

At 455 kcal per serving, this dish is about 23% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as the midday meal in a three-meal day, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

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This tool is informational and does not constitute a diagnosis or medical advice. Consult a healthcare professional.