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Tofu Sushi Bowls

Tofu Sushi Bowls
Lunch, Quick/Under 30 mins, Salads

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
25 minutes
COOK TIME:

Ingredients

For the marinated tofu

  • 450 g packet firm tofu
  • ¼ cup mirin
  • 3 tbsp sodium reduced soy sauce or tamari
  • 1 tbsp rice wine vinegar
  • 1 tsp low GI honey
  • 2 tbsp grated fresh ginger
  • 1 tsp sesame oil

For the sushi bowls

  • 3 cups cooked low GI brown rice
  • 1 cucumber, sliced into sticks
  • 1 carrot, peeled into ribbons
  • 1 avocado, sliced
  • 1 cup edamame
  • 2 sheets nori, sliced into ribbons (optional)
  • 1 tbsp toasted sesame seeds (optional)
  • Pickled ginger (optional)
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Method

  • Drain the tofu and then press between a few pieces of paper towel to remove any excess moisture. (To make sure you get all the moisture out, you might like to put the tofu wrapped in paper towel between two heavy plates for 20 minutes)
  • Cut the tofu into small cubes (around 2-3cm)
  • In a shallow bowl, whisk together the tofu marinade ingredients and then add tofu cubes. Mix gently to coat the tofu and leave to marinade for 15 minutes
  • Meanwhile, prepare the remaining bowl ingredients (cucumber, carrot, avocado,and nori, sesame seeds and ginger if using)
  • Remove the tofu but keep the marinade liquid
  • To assemble the bowls: divide the cooked low GI brown rice, sliced cucumber, carrot ribbons, sliced avocado, edamame, and tofu into four bowls. Drizzle the leftover marinade over the bowls
  • Top each of the bowls with the sliced nori and toasted sesame seeds and pickled ginger if using

Notes

You can also lightly pan fry the tofu for about 10 mins.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Calories: 533kcal | Carbohydrates: 54.6g | Protein: 22.5g | Fat: 21g | Saturated Fat: 3.6g | Sodium: 600mg | Potassium: 412mg | Fiber: 12.1g | Sugar: 12.4g
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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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