Navy bean sprout and tofu bowl

Navy bean sprout and tofu bowl recipe videos

A Navy Bean Sprout and Tofu Bowl is a hearty, plant-based dish featuring blanched navy bean sprouts and pan-fried or steamed tofu served over a base of steamed rice. It is commonly seasoned with savory sauces like soy sauce or oyster sauce and garnished with scallions and sesame seeds. This dish is a staple in home-style cooking across many East Asian cuisines, particularly in China and Korea.

🍽️ Nutrition at a glance

This bowl is a high-protein, moderate-carb meal with very low fat, making it an excellent source of plant-based protein and dietary fiber. A typical serving provides a good balance of essential amino acids and key minerals like iron and calcium, with a calorie range of approximately 350-450 kcal.

Nutrition breakdown

Calories	400 kcal
Protein	22 g
Carbs	45 g
Fat	12 g
Fiber	8 g
Sugar	4 g
Sodium	600 mg
Calcium	250 mg
Iron	4 mg
Potassium	420 mg
Magnesium	60 mg
Phosphorus	180 mg
Manganese	1.2 mg
Vitamin C	10 mg
Folate	80 mcg

Per 1 bowl (350 g) · estimated, varies by recipe

💡 What's interesting

Nutritionally, the combination of tofu and bean sprouts creates a complete protein profile, which is rare in plant-based meals. Culturally, it represents the resourceful and balanced approach of Asian home cooking, often served as a quick, nutritious weeknight meal.