Vegan Sushi Bowl with Sticky Baked Tofu

What is the nutritional value of having soy in this meal? 

When you are looking for a healthy meal that is packed with protein and fiber, then a dish like this is a great option. With double protein in mind coming from the tofu and the edamame beans, this is a great meal for those who are looking for a healthy protein boost. It also comes with a lot of dietary fiber, which is also important to keep healthy. So, this is a good option for anyone who is looking for a healthy meal that is packed with nutrients! There are many myths about soy circulating over the years, however, the science is clear read more here.

The amount of protein that you need depends largely on the amount of physical activity that you do each day. As a general rule, men require about 56 grams of protein per day while women need about 46 grams per day, view under protein here. However, the requirements vary for each individual depending on their gender, height, weight, and activity level. 

The nutritional benefits of soy protein are two-fold: it's high in protein and also low in fat and cholesterol. In addition, soy provides a good source of calcium, iron, potassium, zinc, folate, and other minerals as well. It's best to use wholefood soy products rather than soy isolate and soy concentrate, as they contain more nutrients than the isolated protein in those products. Learn more here and here.

Soy provides many essential nutrients that play an important role in building and maintaining strong muscles. The proteins contained in soy are easily digested by the body, which makes them a good choice for those who want to increase their lean muscle mass. Additionally, soy has also been shown to decrease body fat levels and lower your risk of heart disease and diabetes. If you are looking for an alternative to meat-based proteins, soy products are a good place to start.

Soy can be added to any meal to improve your protein intake and help build and maintain muscle mass. It's incredibly versatile and can be cooked in almost any way. Here in this recipe we are baking the tofu which helps the texture of the tofu get crispy on the outside whilst remaining tender on the inside. 

Incorporating tofu into your diet such as with this sushi bowl recipe is a great way to increase your protein intake and improve your overall health.

Vegan Sushi Bowl with Sticky Baked Tofu Recipe

So, prepare your vegan sushi bowl and enjoy this delicious meal with your family and friends! What are you waiting for? Grab your ingredients and get cooking! 

Serves 2

INGREDIENTS

For the tofu

• 200g tofu, extra firm or pressed for an hour or more
• 2 tbsp corn starch
• 2 tbsp garlic sweet chili sauce
• 2 tbsp Tamari soy sauce
• 1 tbsp rice vinegar

For the bowl

• 1 cup cooked brown rice
• 1 cup edamame beans
• 1 avocado
• 1/4 cucumber, julienned
• 1 carrot, julienned
• 1 tbsp rice vinegar
• Pinch of salt
• Sesame seeds

METHOD

1. Cook the rice to the packet instruction and pre-heat your oven to 180c/350f/gas mark 4.
2. Cut your tofu into desired slices, cubes, or triangles, then coat them in corn starch.
3. Lay your tofu out on a baking tray with parchment paper or a silicone baking mat. Bake for 20 minutes or until crisp.
4. Whilst the tofu is baking, prep your veggies by juliennes of carrot and cucumber, slicing your avocado.
5. Prepare the edamame by blanching for 5 minutes if from frozen, if purchased already thawed and cooked you can rinse with fresh water or heat if you prefer warm.
6. Once your rice is ready or if using pre-cooled cooked rice season with rice vinegar and a pinch of salt.
7. Now your tofu is ready, add sweet chili, tamari, and rice vinegar to a small frying pan on low heat, toss in the tofu to make sure it is fully coated and cook until the sauce is thick and sticky, this should only take a couple of minutes.
8. It's time to plate up your sushi bowls each with half of the rice, half an avocado, some raw carrot and cucumber, the sticky tofu, and the edamame.
9. Garnish with sesame seeds and serve. 

Enjoy this dish served hot, warm, or cold!

Recipe by Rose Wyles - The Vegan Nutritionist

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