Sushi Salad With Tofu and Brown Rice

Health Highlights

Ingredients

341 gm	Tofu, regular, firm (pressed dry between papper towels, cut into 3/4 inch strips)
2 tbsp	Soy sauce (for tofu)
1 tbsp	Mirin (for tofu)
1 tsp minced	Ginger root (for tofu)
1/2 tsp	Sesame oil (for tofu)
1 1/2 cup	Brown rice, medium-grain, dry
2 3/4 cup	Water (for rice)
2 tbsp	Rice vinegar (for rice)
1 tbsp	Granulated sugar (for rice)
2 tsp	Soy sauce (for rice)
1/4 cup	Rice wine vinegar (for dressing)
1/4 cup	Mayonnaise (for dressing)
2 tbsp	Peanut oil (for dressing)
2 tbsp	Soy sauce (for dressing)
1 tsp	Wasabi paste (for dressing)
1 tsp	Honey (for dressing)
1/2 tsp minced	Ginger root (for dressing)
1 small	Cucumber, peeled (thinly sliced)
1 large	Carrots (peeled and thinly sliced)
1 cup	Frozen edamame (soybeans) (shelled, thawed and drained)
1 avocado(s)	Avocado (pitted, peeled and sliced)
1 tsp	Sesame seeds (toasted)
1 sheet	Seaweed, nori (cut into thin strips)

Preheat oven to 400ºF (204ºC). Place pressed tofu in a medium bowl and toss with soy sauce, mirin, ginger and sesame oil. Set aside to marinate for 30 minutes.
For the rice:
- In a fine-mesh strainer, rinse the rice until the water runs clear.
- Combine rice and water in a medium saucepan. Bring to a simmer, then cover and cook over low heat for 40 minutes.
- Remove from heat and let steam covered for 5 minutes.
- Spread rice on a baking sheet.
- In a small bowl whisk rice vinegar, sugar, and soy sauce sprinkle vinegar mixture over the rice let cool.
Line a baking sheet with parchment paper and place tofu in a single layer. Bake for 10 minutes, turn tofu and continue to bake 5 minutes more until golden. Remove from oven and set aside.
For the Ginger Wasabi dressing: Using a blender, combine rice vinegar, mayonnaise, peanut oil, soy sauce, wasabi paste, honey, and ginger until combined.
To assemble salad:
- Place rice in the bottom of bowls.
- Add tofu, cucumber, carrots, edamame, and avocado.
- Generously drizzle each bowl with dressing and sprinkle with sesame seeds and nori strips to garnish.

Nutrition Highlight

Tofu is an important source of protein for vegetarians and vegans and is also high in iron and calcium.

Calories 460

Calories from fat 204

Calories from saturated fat 30

Total Fat 22.6 g

Saturated Fat 3.3 g

Trans Fat 0.0 g

Polyunsaturated Fat 8.2 g

Monounsaturated Fat 8.5 g

Cholesterol 3.5 mg

Sodium 1036 mg

Potassium 615 mg

Total Carbohydrate 51 g

Dietary Fiber 6.4 g

Sugars 6.4 g

Protein 14.0 g