Tofu sushi bowl
Sushi bowls are a fast and inexpensive alternative to your favourite sushi bar. They’re easy to put together, and you can customise the ingredients to your liking.
Each serving provides 495 kcal, 23g protein, 62g carbohydrates (of which 19.5g sugars), 16g fat (of which 3g saturates), 6.5g fibre and 1.1g salt.
Ingredients
- 100g/3½oz firm tofu, drained
- 50²µ/1¾´Ç³ú sushi rice
- 25g/1oz frozen soya beans
- low-calorie cooking spray
- 4 radishes, thinly sliced
- ¼ small cucumber, halved lengthways, seeds removed, cut into thin matchsticks
- ¼ small carrot, peeled and cut into thin matchsticks
- 3 spring onions, thinly shredded
- 1 tsp toasted sesame seeds
- 1 tbsp Japanese pickled ginger, drained, to serve
For the dressing
- ½ lime, finely grated zest and juice
- ½ level tsp runny honey, or vegan alternative such as agave syrup
- ½ tbsp tamari or dark soy sauce
- ½ tsp rice vinegar
- dash toasted sesame oil
Method
To make the sushi bowl, wrap the tofu in kitchen paper, sandwich between two plates or chopping boards and weigh down with a few tins from your cupboard. Leave to drain for 15 minutes.
Meanwhile, bring a large saucepan of water to the boil and boil the sushi rice for 8–10 minutes, or until just cooked. Drain, place back in the pan, cover and set aside.
Bring a small saucepan of water to the boil and cook the soya beans for 2 minutes, or until tender. Drain, refresh under cold water and set aside.
To make the dressing, put the lime zest, juice and honey (or agave) in a small saucepan and simmer for 1 minute. Stir in the tamari, vinegar and sesame oil and set aside.
Cut the tofu into 1.5cm/½in cubes. Spray a large frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu and cook for 1 minute on each side until crisp and golden brown.
Place the rice in a bowl or lunchbox and stir in the dressing. Top with the soya beans, radishes, cucumber, carrot and two-thirds of the spring onions. Sprinkle over the tofu, remaining spring onions and sesame seeds and serve with the pickled ginger or place in the fridge until ready to eat.
Summer
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