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Soft and Savory Sushi Bowls

Check out the modifications below the recipe for customizing IDDSI-level, style of eating, or energy levels!
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2
Course: Main Course
Cuisine: Japanese
Calories: 375
Ingredients Equipment Method Notes

Ingredients
  

Edamame Hummus
  • 1 cup shelled edamame cooked and cooled
  • 2 tablespoons tahini
  • 1 tablespoon rice vinegar
  • 1 tablespoon soy sauce
  • 1 clove garlic minced
  • 1/4 cup water add more if needed to reach desired consistency
  • 1 tablespoon olive oil
  • Salt to taste
  • Wasabi optional for spice
Bowl Ingredients
  • 1 cup cooked sushi rice softened and slightly overcooked for an extra soft texture
  • 1 1/3 cup of water or broth
  • 1/2 cup pickled cucumber peeled, seeded, and finely chopped
  • 3 ounces raw tuna or imitation crab patted dry and finely diced
  • 1 tablespoon soy glaze
  • Sesame seeds/oil optional

Equipment

  • Food processor
  • Small saucepan (for rice)
  • Mixing bowls
  • Knife and cutting board
  • Measuring cups and spoons

Method
 

  1. In a food processor, blend the edamame, tahini, rice vinegar, soy sauce, garlic, and half the water until smooth and creamy. Season with salt to taste.
  2. Add water/broth to the rinsed sushi rice and bring to a boil, then reduce to a simmer and cover for 16 minutes to ensure the sushi rice is extra soft by slightly overcooking it. Allow it to rest with lid on for an additional 10 minutes.
  3. Peel, seed, and finely chop the cucumber, adding to a bowl of rice vinegar for at least 10 minutes.
  4. Assemble the bowl starting with a generous layer of edamame hummus as the base of your bowl. Add a layer of softened rice on top, gently pressing it into the hummus. Layer the pickled cucumber and diced tuna or imitation crab. Drizzle the soy glaze over the top for an extra savory umami flavor. Optional Garnish: A sprinkle of sesame seeds or dash of sesame oil

Notes

IDDSI Texture Modifications:
  • Puree 4 (PU4): Prepare the ingredients as above, blending each separately with water, glaze or broth to reach a thick, pudding-like texture. Layer the edamame hummus with pureed rice, pureed cucumber, and pureed tuna/crab in a bowl. Select a bite straight down to achieve the full sushi effect. Drizzle a small amount of soy glaze on top for presentation and flavor.
  • Minced & Moist 5 (MM5): Spread a layer of mashed, moist rice. Top with finely minced cucumber and the protein of your choice, with pieces smaller than 4mm, tossed in the edamame hummus to keep everything together. Drizzle with the glaze.
  • Soft & Bite-sized 6 (SB6): Form small rice bites spread the edamame hummus or pieces on top, followed by cucumber and protein of your choice.
    Drizzle a small amount of soy glaze to enhance flavor.
  • Easy to Chew 7 (EC7): Same as Soft & Bite-Sized above. 
Macro Adjustments:
  • Protein: Starting around 25-30g, opt for the tuna vs imitation crab for higher and up the ratio of meat, or add tofu.
  • Fats: 18-22g is where the original recipe lands; you can tweak the oil content in the hummus, remove sesame seed/oil garnishments. To add more healthy fats, avocado is a great match with the flavors.
  • Carbs: You can log 35-40g as is or swap a portion of rice for cauliflower and go for the tuna, and/or skip the glaze to reduce.
Dietary Swaps:
  • Gluten-free: Swap tamari sauce for the soy sauce; most imitation crab is not gluten-free so swap with tofu, jackfruit, or hearts of palm.
  • Dairy-free/Vegan: Use extra edamame or tofu for the protein. Check that your soy sauce doesn't use fish extracts; you can mix tamari, maple syrup and rice vinegar.
Low-Spoons Shortcuts:
  • Prep in parts: Hummus keeps 3–4 days in fridge and rice can be batch cooked for meal prep and frozen in small portions for simpler reheating later.
  • Buy prepped: Buy precooked edamame (frozen, thawed) and jarred pickles instead of quick pickling cucumber.
  • Skip steps if needed: Just do hummus, rice, and protein if chopping veggies is too much effort/dishes.