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Little Bird Organics Sushi Bowl

I love throwing together a bright bowl of veges, protein and healthy fats for a quick and simple lunch. I’ll often have a few bits and pieces prepped in the fridge, such as some tempeh and quinoa, then chuck in whatever veges I’ve got lying around. I’ve suggested a set of vegetables in the recipe here, but feel free to mix it up with whatever you’ve got in the kitchen. Each vege component has been given its own dressing or finishing touch — adding a dash of salt, sesame oil or vinegar to different ingredients really takes your dish to the next level.

 

Tempeh is a great source of protein and, since it has been fermented, this makes it an even richer source of protein, vitamins and minerals than tofu. The teriyaki tempeh used in this recipe is incredibly versatile, and a great one for the kids’ lunch boxes — try thinly slicing it and adding it to nori or rice paper rolls with some fresh seasonal veges. If you don’t have a spiraliser, you can thinly slice the carrot, cucumber and courgette into matchsticks.

Teriyaki tempeh

1 block Tempeh, organic, 250g

1/4 cup Tamari

1/4 cup Water, filtered

2 cloves Garlic, crushed

1 knob Ginger, about 3cm, grated

1 tbsp Coconut sugar, use up to 2 tbsp

1 tsp Sesame oil, cold pressed

To serve

2 cups Quinoa, cooked, mixed with 1 Tbsp umeboshi vinegar

½ cup Edamame beans

1 Carrot, shredded

½ Cucumber, spiralised and tossed with a dash of sesame oil

1 Courgette, spiralised and tossed with a dash of lemon juice

3 leaves Cavolo nero, use up to 4 large leaves, massaged with a dash of sesame oil

1 packet Nori flakes, or korengo, as much as liked for serving

1 packet Pickled ginger, use as much as liked for serving

1 sprinkle Toasted sesame seeds, for serving

Directions

  1. To make the teriyaki tempeh, simmer tempeh in a saucepan of boiling water for 20 minutes. In a small bowl, mix tamari, water, garlic and ginger. Once tempeh is cooked, drain off water and cover with tamari mixture. Set aside for 1-2 hours to marinate.
  2. Strain liquid into a small saucepan and add the coconut sugar. Place over a medium heat and simmer to reduce down to a thick sauce (this should take around 5 minutes).   
  3. Heat sesame oil in a frying pan on medium heat, and sear the tempeh for 1 minute on each side. Remove from pan and cut into 2cm cubes.
  4. To serve, divide the quinoa mixture between two bowls. Add a handful each of edamame, carrot, cucumber, courgette, and cavolo nero. Top with cubes of tempeh and a few spoonfuls of marinade, karengo or nori, pickled ginger and a sprinkle of sesame seeds.

 

LBO Sushi Bowl.jpg

Recipe by Megan May of Little Bird Organics.

For more plant-based recipes, visit their website