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
Directions
Matthew Kadey, MSc, RD
Matthew Kadey 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).
READ THIS NEXT
SEE MORE »
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.