Teriyaki Tofu Rice Bowl
Serves 4
The nori garnish adds umami flavour to this Japanese-inspired rice bowl. If wasabi powder is unavailable, you can use a small minced chilli to bring some fiery punch to the avocado mixture. Consider serving with a side of pickled ginger.
1 lb (450 g) firm tofu, drained
2 Tbsp plus 1 tsp (45 ml) reduced salt soy sauce
6 tsp (30 ml) mirin or rice vinegar
3 tsp (15 ml) honey
2 tsp (10 ml) sesame oil
1 1/2 cups (350 ml) brown jasmine rice
1 in (2.5 cm) piece fresh ginger, grated
1 heaped tsp (7 ml) wasabi powder
2 sheets nori
6 tsp (30 ml) sesame seeds
1 avocado, diced
1/2 cucumber, chopped
1 carrot, cut into matchsticks
2 spring onions, sliced
1/4 cup (60 ml) chopped coriander
Juice of 1 lime
Cut tofu crosswise into 8 slices. Place slices in shallow container. In small bowl, whisk together soy sauce, mirin or rice vinegar, honey and sesame oil. Pour soy sauce mixture over tofu and let soak, turning once, for at least 2 hours, but preferably several hours. When ready to serve, cut marinated tofu pieces in half crosswise and reserve marinade.
Place rice, ginger and 2 cups (500 ml) water in medium saucepan. Bring to a boil, reduce heat to low and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff rice with fork.
Meanwhile, in small bowl, stir together wasabi powder with 1 1/2 tsp (7 ml) cold water until paste forms. Cover bowl and chill for at least 15 minutes. The longer the paste sits, the hotter the wasabi becomes.
Preheat oven to 250 F (120 C). Very lightly brush nori with water and toast in oven for 15 minutes, or until crisp and darkened. Crumble nori into 1 in (2.5 cm) pieces. Heat dry, heavy-bottomed skillet over medium heat. Add sesame seeds and toast, shaking pan occasionally, until seeds are fragrant and begin making popping sounds. Toss sesame seeds with nori pieces.
In bowl, toss together avocado, cucumber, carrot, spring onions and coriander. Whisk lime juice into wasabi paste and toss with avocado mixture.
Divide rice among serving bowls and top with tofu pieces and avocado mixture. Drizzle on any reserved marinade. Sprinkle nori mixture over top.
Each serving contains: 2121 kilojoules; 21 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 73 g total carbohydrates (7 g sugars, 10 g fibre); 482 mg sodium
source: "Rice Bowls", alive Australia #23, Autumn 2015
Teriyaki Tofu Rice Bowl
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
