Tofu sushi bowl with soya beans

SERVES 4 — ready in 30 minutes

● 200g dried brown long-grain rice ● 400g firm plain tofu, drained ● 150g frozen soya beans (edamame) ● Low-calorie cooking spray ● 100g radishes, sliced ● ¼ cucumber, halved lengthways and sliced diagonally ● 8 spring onions, sliced diagonally ● 2 carrots, peeled and coarsely grated ● 25g pea shoots ● 1 tbsp Japanese pickled ginger (available from larger supermarkets and Asian stores), drained, to serve (optional)

FOR THE DRESSING

● Finely grated zest and juice of 1 lime ● 1 level tsp sweetener ● 2 tbsp tamari or dark soy sauce ● 3 tbsp rice vinegar PUT the rice into a mediumsized non-stick saucepan and add 400ml boiling water. Bring to the boil over a high heat, then cover, reduce the heat to low and cook for 25 minutes or until all the water has been absorbed and the rice is dry and fluffy. Meanwhile, wrap the block of tofu in a few sheets of kitchen paper, sandwich between 2 plates or small chopping boards and weigh down with a few food cans from your store cupboard (this will make the tofu firmer). Leave to drain for a further 10-15 minutes. Bring another pan of lightly salted water to the boil over a high heat, add the soya beans and cook for 3 minutes. Drain, refresh under cold water and set aside. To make the dressing, put the lime zest, lime juice and sweetener into a small pan and simmer over a low heat for 1 minute. Remove from the heat, stir in the tamari or soy sauce and vinegar and set aside. Shortly before the rice is ready, cut the tofu into 1cm-thick brick-shaped pieces. Spray a large non-stick frying pan with a little low-calorie cooking spray and place over a medium-high heat. Add the tofu pieces and fry for 1 minute on each cut face until crisp and golden brown. Tip the cooked rice into a mixing bowl and stir in the dressing, followed by the soya beans, radishes, cucumber, spring onions and carrots. Divide the rice between bowls, top with the tofu pieces and pea shoots and serve with pickled ginger on the side, if using.