485 kcal 18g protein 40 min Low-CalorieHigh-ProteinVegetarianQuickMediterraneanMeal-Prep

Mediterranean-Inspired Veggie Sushi Grain Bowl with Crispy Edamame

How to make a high-protein vegetarian sushi grain bowl with edamame in under 45 minutes - healthy Me

Mediterranean-Inspired Veggie Sushi Grain Bowl with Crispy Edamame

A deconstructed sushi bowl featuring fluffy sushi rice, pan-crisped edamame for textural contrast, creamy avocado, and quick-pickled vegetables. The tahini-lemon dressing adds Mediterranean brightness while keeping calories in check.

Ingredients

Serves 3

  • 180g short-grain sushi rice
  • 240g frozen shelled edamame
  • 1 ripe avocado
  • 150g english cucumber, thinly sliced
  • 60g pickled ginger
  • 15ml low-sodium soy sauce
  • 15ml rice vinegar
  • 10ml sesame oil
  • 15g tahini
  • 30ml fresh lemon juice
  • 10g white sesame seeds
  • 5g nori seaweed flakes
  • 5ml olive oil

Method

  1. Step 1: Rinse sushi rice in a fine mesh strainer until water runs clear. Combine with 360ml cold water in a medium pot, bring to a boil over high heat, then reduce to low and simmer covered for 20 minutes. Remove from heat and let rest covered for 10 minutes. The grains should be tender but slightly sticky.

  2. Step 2: While rice cooks, prepare the crispy edamame. Heat 5ml olive oil in a large non-stick skillet over medium-high heat. Add frozen edamame in a single layer - listen for the sizzle. Cook for 8-10 minutes, stirring occasionally, until outer skins blister and turn golden brown. Season with a pinch of salt and remove from heat.

  3. Step 3: Make the tahini-lemon dressing by whisking tahini, lemon juice, 2 tablespoons warm water, and a pinch of salt in a small bowl. The mixture should be pourable but not watery. Add more water if needed.

  4. Step 4: Slice cucumber into thin half-moons. Roughly chop pickled ginger. Cut avocado in half, remove pit, and slice lengthwise.

  5. Step 5: Fluff cooked rice with a rice paddle or fork. Drizzle with rice vinegar and sesame oil, fold gently to incorporate. The rice should have a glossy appearance.

  6. Step 6: Assemble bowls: divide rice evenly among 3 bowls. Arrange crispy edamame in a line across the center. Fan avocado slices on one side, cucumber and ginger on the other. Drizzle with tahini dressing and soy sauce.

  7. Step 7: Finish with a generous sprinkle of toasted sesame seeds and nori flakes. Serve immediately while rice is still warm.

Nutrition (per serving)

Calories485 kcal
Protein18 g
Carbohydrates58 g
Fat22 g
Fiber9 g

Tags & Keywords

  • healthy mediterranean recipes
  • low calorie mediterranean dinner
  • mediterranean
  • mediterranean-diet
  • 40-minute weeknight dinner
  • low-calorie
  • low-calorie-recipes
  • high-protein
  • high-protein-recipes
  • vegetarian
  • meatless
  • quick-dinner