Tofu sushi bowl

Tofu sushi bowl
  • Serves: 4
  • Prep time: 10
  • Cook time: 20
  • Ready in: Less than 30 Minutes
  • Difficulty Rating: 1
  • Suitable for vegetarians
  • Syns per serving:

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


  1. 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.
  2. 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).
  3. Leave to drain for a further 10-15 minutes.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.

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