Sushi Salad With Tofu and Brown Rice

23 100 450
Ingredients Minutes Calories
Prep Cook Servings
40 min 1 h 6
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)

Instructions


  1. 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.
  2. 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.
  3. 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.
  4. For the Ginger Wasabi dressing: Using a blender, combine rice vinegar, mayonnaise, peanut oil, soy sauce, wasabi paste, honey, and ginger until combined.
  5. 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.

Notes:

Nutrition Highlight

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

Nutrition Facts

Per Portion

Calories 450
Calories from fat 195
Calories from saturated fat 30
Total Fat 21.7 g
Saturated Fat 3.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.3 g
Monounsaturated Fat 8.8 g
Cholesterol 3.9 mg
Sodium 1060 mg
Potassium 620 mg
Total Carbohydrate 52 g
Dietary Fiber 5.9 g
Sugars 6.5 g
Protein 12.6 g

Dietary servings

Per Portion


Grain 1.5
Meat Alternative 0.6
Vegetables 1.6

Energy sources


Pygal2%384.6966493772808390.898691073457543%453.99771232251453158.8843584936344743%314.8105444021515200.54430163691711%354.300725264869895.3393240192983943%43%11%AlcoholCarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad




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