Easy Vegan Teriyaki Tempeh Onigirazu: High-Protein Japanese Rice Sandwich for Quick Meals

il y a 2 semaines

Craving a delicious, healthy, and easy-to-make Japanese-inspired meal that fits your busy schedule? Look no further than this high-protein Vegan Teriyaki Tempeh Onigirazu! This unique "rice sandwich" is a fantastic alternative to traditional onigiri, packed with flavor and plant-based goodness. It's perfect for quick lunches, meal prep, or a satisfying snack on the go.

This fantastic healthy dish is incredibly easy to prep, making it ideal for people with busy schedules. As one delighted comment shared, it "Looks scrumptious!" and another exclaimed, "It looks delicious!" It truly is "Super neat!" as a third user noted. This recipe was shared with the abillion community by Kumi King, a former food instructor at the Sayuri Healing Food Academy in Bali, whose mission is to improve health by incorporating fermented plant-based foods like tempeh into everyday life.

Whether you're new to plant-based eating or a seasoned vegan, this Teriyaki Tempeh Onigirazu offers a delightful culinary experience that's naturally dairy-free, egg-free, and can easily be made gluten-free (just use tamari instead of soy sauce). Get ready to enjoy a taste of Japan that nourishes your body and keeps you energized!

What is Onigirazu?

Onigirazu is essentially a Japanese rice sandwich or wrap. Unlike the more traditional onigiri (rice balls), onigirazu is typically made by wrapping rice and various fillings in a large sheet of nori seaweed, then cutting it in half to reveal the colorful layers inside. It's less about shaping and more about stacking, making it incredibly versatile and simple to assemble.

Ingredients

For the Teriyaki Tempeh

200g tempeh, thinly sliced
2 tablespoons soy sauce (or tamari for gluten-free)
1 tablespoon mirin
1 tablespoon maple syrup (or brown sugar)
1 clove garlic, minced
1 teaspoon fresh ginger, grated
1 teaspoon sesame oil
1/2 tablespoon cooking oil for pan-frying

For the Onigirazu Assembly

2 cups cooked sushi rice (cooled)
2 large nori sheets
1/2 avocado, sliced
1/4 cucumber, thinly sliced
1/4 cup shredded carrots
1/2 cup fresh baby spinach
2 tablespoons vegan mayonnaise (optional)
Sesame seeds for garnish (optional)

Equipment

Large non-stick pan
Small bowl for sauce
Sharp knife
Plastic wrap
Cutting board

Instructions

Prepare the Tempeh: In a small bowl, whisk together soy sauce (or tamari), mirin, maple syrup, minced garlic, grated ginger, and sesame oil to create the teriyaki sauce.
Cook the Tempeh: Heat cooking oil in a non-stick pan over medium heat. Add the sliced tempeh and cook for 3-4 minutes per side until golden brown.
Glaze the Tempeh: Pour the teriyaki sauce over the tempeh in the pan. Simmer for 2-3 minutes, flipping the tempeh occasionally, until the sauce thickens and coats the tempeh well. Remove from heat and set aside.
Assemble the Onigirazu: Lay a sheet of plastic wrap on a clean surface. Place one nori sheet diagonally on top of the plastic wrap.
Add Rice Layers: Spread a thin, even layer of about 1/2 cup of cooked sushi rice in the center of the nori sheet, forming a square.
Add Fillings: Layer half of the baby spinach, shredded carrots, cucumber slices, avocado slices, and teriyaki tempeh on top of the rice. If using, drizzle with vegan mayonnaise.
Add Top Rice Layer: Top the fillings with another thin layer of 1/2 cup of cooked sushi rice, ensuring the layers are centered.
Fold the Onigirazu: Bring one corner of the nori sheet over the rice and fillings, folding it tightly to the opposite corner. Repeat with the other three corners, bringing them to the center and pressing gently to form a compact square packet.
Wrap and Rest: Wrap the entire onigirazu tightly in the plastic wrap. Let it rest for 5-10 minutes to allow the nori to soften and the flavors to meld.
Slice and Serve: Using a sharp knife, cut the wrapped onigirazu in half diagonally (or straight across) to reveal the beautiful layers. Garnish with sesame seeds if desired. Repeat for the second onigirazu.

Delicious Teriyaki Tempeh Onigirazu, ready to be enjoyed.

Variations and Adaptations

Gluten-Free: Ensure you use tamari instead of traditional soy sauce for the teriyaki marinade.
Extra Protein: Add a layer of edamame or crumbled firm tofu for an even bigger protein boost.
Veggie Boost: Incorporate other thinly sliced vegetables like bell peppers, red cabbage, or blanched asparagus.
Spicy Kick: Add a dash of sriracha or a pinch of chili flakes to your vegan mayonnaise or directly into the teriyaki sauce.
Different Flavors: Experiment with different marinades for the tempeh, such as a peanut sauce or a spicy gochujang glaze, for a completely different flavor profile.

Tips & Hacks

Perfect Rice: Use freshly cooked, slightly warm sushi rice. It's stickier and easier to work with. If your rice is too hot, it can make the nori soggy.
Tight Wrap: Don't be afraid to press firmly when folding the nori and wrapping with plastic wrap. A tight wrap ensures your onigirazu holds its shape beautifully when sliced.
Sharp Knife for Clean Cuts: A very sharp, damp knife is key to clean cuts that don't tear the nori or squish the fillings. Wipe the knife blade between cuts for the best results.
Meal Prep Marvel: This recipe is fantastic for meal prep! Make a batch on Sunday, wrap them individually, and store them in the fridge for quick and healthy lunches throughout the week. They typically stay fresh for 2-3 days.

Ready to try this recipe?

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