Enjoy the varied flavours of Japanese food without the fuss (or the fish!) in this tempting bowl of goodness.
- 200g dried brown long-grain rice
- 400g firm plain tofu, drained
- 150g frozen soya beans (edamame)
- low-calorie cooking spray
- 100g radishes, sliced
- ¼ cucumber, halved lengthways and sliced diagonally
- 8 spring onions, sliced diagonally
- 2 carrots, peeled and coarsely grated
- 25g pea shoots
- 1 tbsp Japanese pickled ginger (from larger supermarkets or Asian stores), drained to serve (option)
for the dressing
- finely grated zest and juice of 1 lime
- 1 level tsp sweetener
- 2 tbsp tamari or dark soy sauce
- 3 tbsp rice vinegar
- Put the rice into a medium-sized non-stick saucepan and add 400ml of boiling water. Bring to the boil over a high heat then cover, reduce the heat to low and cook for 25 minutes or until all the water has been absorbed and the rice is dry and fluffy.
- Meanwhile, wrap the block or tofu in a few sheets of kitchen paper, sandwich between 2 plates or small chopping boards and weigh down with a few cans fro your cupboard (this makes the tofu firmer).
- Leave to drain for a further 10-15 minutes.
- Bring another pan of lightly salted water to the boil over a high heat, add the soya beans and cook for 3 minutes. Drain, refresh under cold water ad set aside.
- To make the dressing, put the lime zest, lime juice and sweetener into a small pan and simmer over a low heat for 1 minute. Remove from the heat, stir in the tamari or soy sauce ad vinegar and set aside.
- Shortly before the rice is ready, cut the tofu into 1cm-thick brick-shaped pieces. Spray a large non-stick frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu pieces and fry for 1 minute on each cut face until crisp and golden brown.
- Tip the cooked rice into a mixing bowl and stir in the dressing, followed by the soya beans, radishes, cucumber and spring onions and carrots.
- Divide the rice between bowls, tip with the tofu pieces and pea shoots and serve with pickled ginger on the side, if using.
Tip: Hard-boiled eggs would work well as an alternative to tofu, while non-vegetarians can use 300g large cooked, peeled prawns instead.