Crispy Tofu & Edamame Sushi Grain Bowl with Ginger-Soy Dressing
How to make a high-protein vegetarian sushi grain bowl with edamame and crispy tofu in 30 minutes
A deconstructed sushi bowl featuring fluffy brown rice, snappy edamame, and golden crispy tofu cubes. The ginger-soy dressing brings warmth without overwhelming the delicate nori flavors.
Ingredients
Serves 3
- 1.5 cups brown sushi rice
- 1 cup frozen shelled edamame
- 250g extra-firm tofu, pressed and cubed
- 1 ripe avocado, sliced
- 1 medium cucumber, thinly sliced
- 2 sheets nori, cut into thin strips
- 30g pickled ginger
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tbsp white sesame seeds
- 1 inch fresh ginger, grated
- 1 tsp vegetable oil for tofu
Method
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Step 1: Rinse brown rice under cold water until water runs clear. Combine with 2.25 cups water in a pot, bring to boil, then reduce heat to low, cover, and simmer for 25 minutes until tender. Fluff with fork and let cool slightly.
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Step 2: While rice cooks, press tofu between clean kitchen towels for 10 minutes to remove excess moisture. Cut into 1-inch cubes. Heat vegetable oil in a non-stick skillet over medium-high heat. Cook tofu undisturbed for 4 minutes until golden crust forms, then flip and cook another 3-4 minutes. Remove and set aside.
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Step 3: Cook edamame according to package directions (typically 5-6 minutes in boiling water). Drain and rinse under cold water to stop cooking. They should remain vibrant green and tender-crisp.
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Step 4: Make the dressing by whisking soy sauce, rice vinegar, sesame oil, and freshly grated ginger in a small bowl. The mixture should smell aromatic and slightly salty.
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Step 5: Slice cucumber thinly on the diagonal for visual appeal. Cut nori sheets into thin strips using kitchen scissors. Slice avocado just before serving to prevent browning.
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Step 6: Assemble bowls by dividing warm rice among three bowls. Arrange tofu cubes, edamame, cucumber slices, and avocado in sections over the rice. Top with nori strips and pickled ginger. Drizzle with ginger-soy dressing and sprinkle sesame seeds.
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Step 7: Serve immediately while rice is still warm. The contrast between the crispy tofu, cool cucumber, and creamy avocado creates textural interest with each bite.
Nutrition (per serving)
| Calories | 462 kcal |
|---|---|
| Protein | 22 g |
| Carbohydrates | 52 g |
| Fat | 18 g |
| Fiber | 9 g |
Tags & Keywords
- healthy mediterranean recipes
- low calorie mediterranean dinner
- mediterranean
- mediterranean-diet
- tofu
- 35-minute weeknight dinner
- low-calorie
- low-calorie-recipes
- high-protein
- high-protein-recipes
- quick-dinner
- weeknight-dinner