High-Protein Vegan Sushi Bowls Recipe
Easy High-Protein Vegan Sushi Bowls with edamame, fresh vegetables, and creamy tahini sushi sauce. Perfect for easy meal prep all week.
Servings: 4 servings
Calories: 542kcal
Equipment
- 1 Medium saucepan to cook the grain
- 1 Blender or immersion blender for sushi sauce
- 1 sharp knife or vegetable chopper
Ingredients
- 1 ½ cups cooked rice 7-grain mix or rice (or ¾ cup dried, cooked)
- 4 cups shredded cabbage red, green, or Napa (or grated)
- 2 medium cucumbers thinly sliced
- 2 large carrots julienned
- 2 cups shelled edamame simmered for 5 minutes and drained
Sushi Sauce:
- ½ cup tahini or yogurt, peanut butter, almond butter or seed butter
- 1 ½ teaspoons mellow miso
- 1 tablespoon sambal oelek or sriracha or Gochujang powder
- 1 clove garlic
- 2 teaspoons maple syrup or date syrup
- 2 tablespoons lime juice or rice vinegar to taste
- ⅓ cup water plus more as needed
Optional Toppings:
- 1 large avocado for serving
- 4 nori sheets cut into thin strips
- 8 tablespoons pickled ginger
- 4 scallions green and light green parts, thinly sliced
- 2 tablespoons sesame seeds
Optional Crispy Grated Tofu:
- 7 ounces super-firm tofu or extra-firm tofu (one-half block)
- 2 teaspoons low-sodium tamari
- 2 teaspoons sambal oelek or sriracha
- 1 teaspoon garlic powder
- 1 tablespoon nutritional yeast
Instructions
- Cook the rice or 7-grain blend according to the package directions. Set aside to cool.
- Optional for Crispy Grated Tofu:Preheat the oven to 425°F (220°C) or an air fryer to 400°F (200°C). Grate the super-firm tofu using the large holes of a box grater. Toss with the tamari, sambal oelek (or sriracha), nutritional yeast, and garlic powder until evenly coated. Toss with a drizzle of oil for more crispiness. Spread into a thin, even layer on a parchment-lined baking sheet or air fryer basket. Bake for 20–25 minutes, stirring halfway through, or air fry for 12–15 minutes, shaking the basket once or twice, until golden and crispy.
- Blend the sauce: Add the tahini, miso, sambal oelek, garlic, maple syrup, lime juice, and water to a blender and blend until smooth. Thin with additional water as needed and season with optional tamari if desired.
- Make the sushi bowls: Divide the grain blend among four bowls or meal-prep containers. Top with cabbage, cucumbers, carrots, and edamame.
- Add toppings: Top with your choice of avocado, nori, pickled ginger, scallions, and sesame seeds. Divide the grated tofu between the four bowls, if using.
- Add the sauce: Drizzle generously with the creamy tahini sushi sauce.
Notes
Nutrition Facts without Grated Tofu: 460 kcal, 54g CHO, 19g protein, 22g fat, 10g fiber, 152 mg sodium, 9g sugar, 140mg calcium, 5mg iron (Nutrition fact do not include optional toppings.)
Nutrition
Calories: 542kcal | Carbohydrates: 58g | Protein: 28g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 7g | Sodium: 324mg | Potassium: 1043mg | Fiber: 12g | Sugar: 9g | Vitamin A: 6138IU | Vitamin C: 37mg | Calcium: 174mg | Iron: 6mg
