Crispy Tofu and Edamame Sushi Grain Bowl with Sesame-Ginger Dressing
How to make a protein-rich vegetarian sushi grain bowl with crispy tofu and edamame in under 40 minu
A textural grain bowl combining sushi rice with crispy baked tofu, bright vegetables, and pop of edamame. The sesame-ginger dressing ties together Mediterranean and Asian flavors.
Ingredients
Serves 4
- 1.5 cups sushi rice
- 1.5 cups frozen shelled edamame
- 14 oz extra-firm tofu, pressed and cubed
- 1 medium cucumber, diced
- 2 medium carrots, julienned
- 1 ripe avocado, sliced
- 1 tbsp sesame oil
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp honey
- 1 tbsp fresh ginger, grated
- 1 tbsp sesame seeds
- 1 sheet nori, cut into thin strips
- 2 green onions, sliced
- 1 tbsp cornstarch
- 1 tbsp olive oil
Method
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Step 1: Preheat oven to 400°F (200°C). Press tofu for 10 minutes between clean towels to remove excess moisture. Cut into 3/4-inch cubes and toss with 1 tbsp cornstarch, 1 tsp soy sauce, and 1 tsp sesame oil. Spread on parchment-lined baking sheet.
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Step 2: Bake tofu for 20-25 minutes, flipping halfway, until golden and crispy on edges. The internal temperature should reach 75°C (167°F). Listen for a subtle sizzle and watch for deep golden color.
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Step 3: While tofu bakes, rinse sushi rice until water runs clear. Combine with 1.75 cups water in a pot, bring to boil, then reduce to low and simmer covered for 15 minutes. Remove from heat and let rest 5 minutes. Fluff with fork.
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Step 4: Cook edamame according to package directions (typically 5-6 minutes in boiling water or microwave). Drain and rinse under cold water to stop cooking and preserve bright green color.
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Step 5: Make the dressing whisk together remaining 1 tbsp soy sauce, rice vinegar, 2 tsp sesame oil, honey, and grated ginger until slightly thickened.
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Step 6: Assemble bowls by dividing rice among four bowls. Arrange tofu, edamame, cucumber, carrots, and avocado in sections over rice. Drizzle with dressing, top with nori strips, sesame seeds, and green onions.
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Step 7: Serve immediately while tofu remains crisp. The contrast between warm tofu and cool vegetables creates textural interest.
Nutrition (per serving)
| Calories | 485 kcal |
|---|---|
| Protein | 22 g |
| Carbohydrates | 58 g |
| Fat | 18 g |
| Fiber | 7 g |
Tags & Keywords
- healthy mediterranean recipes
- low calorie mediterranean dinner
- mediterranean
- mediterranean-diet
- tofu
- 40-minute weeknight dinner
- low-calorie
- low-calorie-recipes
- high-protein
- high-protein-recipes
- vegetarian
- meatless