Prep, Cooking & Assembly: 45 mins
For some, sushi is not a word that is associated with the word ‘vegan’ or a ‘plant-based diet’… so this bowl might require a bit of imagination (well, at least not where taste is concerned)! Typically, sushi contains raw fish (occasionally meat) or various other types of seafood with cooked vinegared rice, nori, wasabi, vegetables…and a lot of salt!
This bowl encompasses all of the lovely flavours that ‘typical’ sushi possesses (without the seaweed and raw fish of course) and less salt (which is a big tick in our books!). 🙂 We used some brown long grain rice instead of sushi rice (nutritionally speaking it provides longer term energy and greater satiety). However, you could also use: wholemeal rice, wild rice or some millet or cauliflower rice! For a more authentic taste, you can break a nori sheet into your bowl or serve it under all of the ingredients (just be mindful of the overall salt content!).
Sushi has always been seen as a trendy meal…but who says you can’t recreate some of it’s magic at home?! This salad is a quick and tasty option (that anyone can prepare!), especially when you do not feel like paying for sushi (because even vegan sushi can carry a hefty price tag!) and/or you simply do not have the time or resources to make it yourself…
…The times that we have prepared sushi I can count on one hand! Don’t get me wrong, it’s delicious… but who has the time to make it during the week?!…Because let’s be honest, having the time and ‘timing’ means everything when it comes to making sushi! So if you’re not a sushi master or would prefer a simpler option, check out our recipe!
1. Prepare the tofu. Drain and press for 15-20 mins to remove any excess water. Bake in a preheated oven of (200°C) for 20-30 mins. Check here for more detailed instructions!
2. Cook the rice according to the packet instructions. Drain.
3. Prepare the dressing.
4. Wash, trim the ends and peel the carrot; use a vegetable peeler to create carrot ‘ribbons’.
5. Wash, remove the stems and finely slice the radish.
6. Wash, trim the ends and chop the cucumber into thin sticks.
7. Peel, remove the stone and thinly slice the avocado.
8. Wash, remove the stem, de-seed and then chop the bell pepper into strips.
9. Wash, dry and thinly slice the mushrooms.
10. Gently fry the bell pepper and mushrooms in a griddle pan. Alternatively, lightly spray the vegetables with some low-fat cooking oil and place them under a preheated grill for 5-10 mins or eat the vegetables raw.
11. Place the spinach into strainer. Gently wilt it by pouring some (just off the boil) water over it. Gently press out any remaining water and leave it to drain.
12. Pour the dressing through a strainer into another measuring jug or small dish. Reserve the liquid and the vegetables.
13. Assemble the salad. Start by placing the rice into the middle of the bowl. Spread or add some wasabi paste on top of the rice. Place the mushrooms over the wasabi. Place the tofu, spinach, radish, seeds, avocado, squash (if using), bell pepper, cucumber, carrot and the reserved vegetables from the dressing around the rice. Pour the dressing over the salad. Garnish the carrot with some nigella or sesame seeds and the spinach with some red chilli flakes and sesame seeds (if desired!).
NB: If you are short of time, just throw everything in and enjoy!
Enjoy (…possibly with a small mug of green tea)! 🙂
- Try adding or swapping some of the ingredients for: a nori sheet, mooli, pickled ginger, sushi rice, bean sprouts, frozen soya beans or fresh edamame beans, mango slices, oyster or enoki mushrooms, fresh or pickled red cabbage or some bok choi.