Sesame-Ponzu Tofu & Vegetables over Rice

Sesame-Ponzu Tofu & Vegetables

over Rice

Group Created with Sketch. 40 min
Vegetarian 600 Calories Or Less i
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Our vegetarian recipes contain no red meat, poultry, fish, or seafood, and may include eggs, animal-based dairy products, and honey.
500 Calories Or Less
All of these delicious recipes come in at 500 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor.
WW™ Approved
Our recipes that have earned the WW Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. To learn more about WW visit
Fri Delivery Only
Recipe only available for Friday delivery.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended by the USDA Dietary Guidelines for Americans to promote health and wellness, which highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. *Our Carb Conscious recipes have 48g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving.
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at the American Diabetes Association. To find out more visit
  • icon-servings Created with Sketch.
    4 Servings
  • icon-nutrition Created with Sketch. Est. 490 Cals/serving

For loads of Asian-style flavor in this dish, you’ll sear tofu in savory sesame oil until delightfully crisp, then toss it with tender carrots and an umami-rich combination of citrusy ponzu and soy-miso sauce.

Get Cooking
Sesame-Ponzu Tofu & Vegetables over Rice
  • 14 oz Firm Tofu
  • 1 lb Broccoli
  • ¾ lb Carrots
  • 3 oz Shishito Peppers
  • 2 cloves Garlic
  • 2 Scallions
  • 1 Tbsp Sesame Oil
  • ⅓ cup Soy-Miso Sauce
  • 2 Tbsps Vegetarian Ponzu Sauce
  • 1 tsp Black & White Sesame Seeds
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 cup Sushi Rice

Tips from Home Chefs

About Blue Apron

Ba hero

Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered
Press the tofu
1 Press the tofu

Place an oven rack in the center of the oven, then preheat to 450°F. Drain the tofu, then place on a paper towel-lined work surface. Place several layers of paper towels on top, then place a heavy-bottomed pot (or pan) on top of the paper towels. Set aside to release the excess liquid at least 10 minutes.

2 Prepare the remaining ingredients & make the sauce

Meanwhile, wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Peel the carrots and thinly slice on an angle. Thinly slice the scallions, separating the white bottoms and hollow green tops. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; cut crosswise into 1-inch pieces. Thoroughly wash your hands, knife, and cutting board immediately after handling. In a bowl, combine the soy-miso sauce, ponzu sauce, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. 

Prepare the remaining ingredients & make the sauce
Cook the rice
3 Cook the rice

In a medium pot, combine the rice, a big pinch of salt, and 1 1/4 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 15 to 17 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork.

4 Roast the broccoli & peppers

Meanwhile, place the broccoli florets and pepper pieces on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

Roast the broccoli & peppers
Prepare & sear the tofu
5 Prepare & sear the tofu

Meanwhile, transfer the pressed tofu to a cutting board; medium dice. In a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the diced tofu in an even layer. Cook, without stirring, 4 to 5 minutes, or until lightly browned; season with salt and pepper. Continue to cook, stirring occasionally, 3 to 4 minutes, or until browned on all sides. Transfer to a large bowl. Wipe out the pan.

6 Cook the carrots & serve your dish

In the same pan, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the sliced carrots in an even layer. Cook, without stirring, 4 to 5 minutes, or until lightly browned. Add the sliced white bottoms of the scallions and chopped garlic; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add the sauce (carefully, as the liquid may splatter). Cook, stirring frequently, 30 seconds to 1 minute, or until slightly thickened. Transfer to the bowl of seared tofu. Add the roasted vegetables and stir to combine. Taste, then season with salt and pepper if desired. Serve the finished tofu and vegetables over the cooked rice. Garnish with the sliced green tops of the scallions and sesame seeds. Enjoy! 

Cook the carrots & serve your dish