Vegetable and Tofu Maki
The word sushi doesn’t actually refer to raw fish but to a boiled rice dish flavoured with vinegar. Hence sushi doesn’t have to contain fish.
3 Tbsp (45 mL) mirin
3 Tbsp (45 mL) soy sauce
1 1/2 tsp (7 mL) sugar
8 pieces of nori seaweed (preferably toasted)
6 cups (1.5 L) prepared sushi rice (see recipe here)
About 4 ounces (113 g) firm plain or flavoured tofu, sliced into 32 thin matchsticks
1 red bell pepper, sliced into 32 thin matchsticks
1 cucumber, peeled, seeded, and sliced into 32 thin matchsticks
2 Tbsp (30 mL) sesame seeds, lightly toasted in a skillet
Add mirin, soy sauce, and sugar to small skillet. Bring to a simmer and cook until slightly thickened, about 3 minutes.
Place a nori sheet on a bamboo mat and add 3/4 cup (180 mL) sushi rice and flatten. Drizzle 1 tsp (5 mL) of mirin sauce in the middle of the rice; place 4 strips each tofu, bell pepper, and cucumber over the sauce; then sprinkle with about 1/2 tsp (2 mL) sesame seeds. Roll and repeat with remaining nori.
Slice each roll into 6 pieces and serve with soy sauce or any remaining mirin sauce. Makes about 48 pieces of sushi.
Each 6-piece serving contains: 246 calories; 8 g protein; 3 g fat (0 g sat. fat, 0 g trans fat); 44 g carbohydrates; 2 g fibre; 547 mg sodium
source: "Easy Make-at-Home Sushi", alive #323, September 2009
Vegetable and Tofu Maki
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).
