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Tofu maki

Nutrient content per roll: Calories 142 kcal Carbs 18 g Fat 6 g Protein 3 g

Fun facts

Health benefits of tofu:

*Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1. * Research shows that women who eat soy products at least once a week have a 48–56% lower risk of breast cancer. This protective effect is thought to come from isoflavones, which have also been shown to positively influence the menstrual cycle and blood estrogen levels. It seems that exposure to soy during childhood and adolescence may be most protective, but that's not to say that intake later in life is not beneficial. In fact, research shows that women who ate soy products at least once a week throughout adolescence and adulthood had a 24% lower risk of breast cancer, compared to those who ate soy during adolescence alone.

Recipe 8 rolls Ingredients: 150 g of tofu half of long cucumber 1 small yellow pepper half a carrot a large handful of iceberg lettuce 8 nori sheets 4 tablespoons vegan mayonnaise Sushi rice: 140 g sushi rice (dry matter) 1 tablespoon rice vinegar 1 teaspoon sugar 1/2 teaspoon salt Preparation: The most difficult part of this process is cooking the rice and waiting for it to cool. Rinse the rice under water through a sieve until the dripping water becomes clear. Then add the rice to the pot and cover with 3 cm of water. Bring to the boil, then reduce the heat to a low temperature. Cover the pot with a lid and cook for 20 minutes. After that, the rice should be soft and the water absorbed. Add rice vinegar, sugar and salt to a small saucepan. Boil over medium heat until the sugar dissolves. Cool and then add to the cooked rice. Cool the rice as quickly as possible. Good methods are to put the pot in an ice bowl or a sink with cold water. The rice must be completely cooled before you can start making maki's. While waiting for the rice to cool, chop the vegetables and tofu. The best way to slice cucumbers and carrots is to use a peeling knife, then the slices will be thin enough. Once the rice has cooled and the vegetables are sliced, it's time to roll maki's. Take the nori sheet, making sure the stripes are facing you and the rough side up. Put 1-2 tablespoons of rice on the nori sheet and cover the sheet evenly, leaving 3 cm of the top uncovered. Now add the fillings to the middle and roll the nori almost to the end. Put some water on the exposed part and roll until it is completely rolled together. Make all the rolls and then cut each roll into 6 pieces. Enjoy it with pickled ginger, wasabi and soy sauce. Bon Appetit!

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   © 2019 Spice the Spirit|Kariina Kuningas