Miso-Glazed Tofu with Bok Choy & Brown Rice

Firm tofu baked in a white miso and mirin glaze, served with steamed bok choy and brown rice — 24 g of protein, 430 kcal, fully plant-based — covering isoflavones, calcium, and live fermented cultures in a single 30-minute bowl.

Ingredients (1 serving)

• Firm tofu — 200 g
• White miso — 1 tbsp
• Mirin — 1 tsp
• Bok choy — 150 g
• Brown rice, cooked — 130 g
• Sesame oil — 1 tsp

Macros per serving

• Calories: 430 kcal
• Protein: 24 g
• Fat: 12 g
• Carbs: 55 g
• Fiber: 5 g

Key micronutrients

• Isoflavones: ~25 mg (from tofu)
• Calcium: ~350 mg (from calcium-set tofu + bok choy)
• Vitamin K: ~100 µg (from bok choy)
• Live cultures: from white miso (unpasteurised, add after cooking)

Why it earns a spot in the rotation

• Soy isoflavones. A 200 g serving of firm tofu delivers ~25 mg of soy isoflavones, the phytoestrogen fraction associated in observational data with cardiovascular and bone-health outcomes. This is the most concentrated plant isoflavone source available without supplementation.
• Calcium without dairy. Calcium-set tofu combined with bok choy contributes ~350 mg of calcium — roughly a third of the adult daily target — with good bioavailability, making this meal a practical non-dairy calcium source.
• Vitamin K from bok choy. Bok choy is one of the more dense leafy sources of vitamin K1, which supports coagulation and bone mineralisation alongside vitamin D.
• Fermented miso. White miso is a lacto-fermented soy paste that contributes live cultures when added after the heat is off. It also provides glutamate-driven umami, reducing the need for additional salt.

Related protocols

• Turkey-Stuffed Bell Peppers with Tomato Sauce
• Shrimp & Zucchini Pasta with Walnut Pesto
• Baked Salmon with Brown Rice & Edamame

Sources

• MedlinePlus — Calcium

AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.