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Double plant protein from edamame and tofu over grains — this vegan-friendly lunch bowl is proof that you don't need meat to hit your protein goals.
Drain and pat dry the tofu, then cut into ½-inch cubes. Heat a non-stick skillet over medium-high and add half the sesame oil; sear tofu cubes in a single layer until all sides are golden (about 8 minutes total), turning occasionally for even color.
While the tofu cooks, in a small bowl whisk together soy sauce, remaining sesame oil, rice vinegar, maple syrup, minced garlic, and black pepper to form the dressing.
Microwave or steam the edamame for 2–3 minutes until hot and bright green; set aside. Rinse baby spinach and allow to dry. Grate the carrot and slice the avocado just before serving to prevent browning.
Warm the cooked brown rice if needed and divide between 3 deep bowls. Arrange spinach, carrot, edamame, and tofu on top of the rice, keeping each ingredient grouped for presentation.
Drizzle the dressing evenly over each bowl and gently toss together just before eating to ensure the grains and veggies are coated but remain visually distinct. Serve immediately.
