Japanese Archives - Forks Over Knives

Air-Fried Tempura Veggies with Jalapeño-Lime Sauce

Caitlyn Diimig, RD — Tue, 06 May 2025 17:49:38 +0000

These easy, vegan air-fried tempura veggies fit the bill any time you want a crunchy appetizer to kick things off. Sparkling water gives the batter a light, crisp texture, while a hint of ground ginger offers a grounding warmth. You’ll want to air-fry these babies for as long as possible to get the crispiest results. A creamy dipping sauce made with silken tofu gets its lively flavor from fresh cilantro, jalapeño, and a squeeze of lime juice. It’s the perfect dipper for these crunchy veggie snacks!

Tips

Wear gloves: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 cups vegetables + ½ cup sauce

Time: 45 minutes

4 oz. firm silken tofu, drained
2 tablespoons lime juice
1 to 2 teaspoons finely chopped fresh jalapeño chile, seeded if desired (see tip, recipe intro)
2 tablespoons finely chopped fresh cilantro
¾ cup plain seltzer water, plus more as needed
2 tablespoons flaxseed meal
½ cup brown rice flour
¼ teaspoon ground ginger
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
1 cup red bell pepper strips
1 cup broccoli florets, cut into 1- to 1½ -inch florets
4 oz. fresh green beans, trimmed

Instructions

For Jalapeño-Lime Sauce, in a small blender or food processor combine tofu, lime juice, and jalapeño; cover and blend until smooth, adding 1 to 2 tablespoons water to reach desired consistency. Stir in cilantro. Cover and chill until ready to serve.
Preheat air fryer to 350°F. In a large bowl whisk together ¼ cup of the seltzer water with the flaxseed meal; let stand 5 minutes. Whisk in the remaining ½ cup seltzer water until frothy. Whisk in brown rice flour, ginger, salt, and black pepper until batter forms. Batter should be the consistency of a thin pancake batter. Add more seltzer water as needed to reach desired consistency.
Working in batches, dip bell pepper strips, broccoli florets, and green beans in batter until coated; allow excess to drip off. Transfer vegetables to parchment paper that has been cut to fit air-fryer basket. Place parchment paper with vegetables in basket. Air-fry 10 minutes or until crisp. Season vegetables with an additional pinch of sea salt. Serve with sauce.

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Japanese Brown Rice with Hijiki, Tofu, and Vegetables

Juliana Hale — Mon, 30 Dec 2024 16:26:00 +0000

This delectable brown rice with hijiki seaweed is comfort food, Japanese-style, and it’s straightforward to prepare once you have a few key ingredients. The star player is hijiki. This popular sea vegetable, which resembles dried tea leaves, has an easygoing savory taste that’s not as bitter as some seaweeds, and it goes well with shiitake mushrooms. Whole grain brown rice takes on a bright, sweet-and-sour bites when cooked with fresh ginger, garlic, and mirin rice wine (see tip below). Top with tamari-infused baked tofu, crunchy raw daikon, and carrot slices.

Tips

Hijiki: A popular sea vegetable used in Japanese cooking, hijiki is high in fiber and loaded with minerals.

Mirin: This sweet and tangy rice wine is a popular ingredient in Japanese cuisine.

Tofu: There are many brands and styles of tofu. Look for firm tofu (not silken) for the best texture in this recipe.

Gluten-free version: To make this gluten-free, be sure to use a brand of mirin that’s gluten-free, and opt for tamari instead of soy sauce.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 60 minutes

¼ oz. hijiki seaweed (2 tablespoons)
1 14- to 16-oz. block firm tofu, cut into 1-inch cubes
2 tablespoons reduced-sodium tamari or soy sauce
2 cups short grain brown rice
3½ cups low-sodium vegetable broth
2 tablespoons mirin (sweet rice wine)
1 tablespoon grated fresh ginger
2 cloves garlic, minced
¼ teaspoon fine sea salt
4 oz. fresh shiitake mushrooms, stems removed, caps sliced
½ cup sliced carrot
½ cup chopped daikon radish

Instructions

In a small bowl soak hijiki in 1 cup water 30 minutes; drain.
Meanwhile, preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. Toss tofu with 1 tablespoon of the tamari. Spread on prepared baking sheet in a single layer. Bake 15 to 20 minutes or until edges are browned.
Place rice in a fine-mesh sieve. Rinse under cold water until water runs clear. In a large saucepan combine rice, the remaining 1 tablespoon tamari, the broth, mirin, ginger, garlic, salt, and ½ cup water. Bring to boiling; reduce heat. Cover and simmer 30 minutes.
Stir in hijiki, mushrooms, carrot, and daikon. Return to boiling; reduce heat. Cover and simmer 15 minutes more or until broth is absorbed and vegetables are tender. Stir in tofu; cook 2 minutes more or until heated through.

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Grilled Bok Choy, Tofu, and Mushrooms with Brown Rice and Ponzu Sauce

Ellen Boeke — Fri, 31 May 2024 17:43:15 +0000

Smoky grilled bok choy, shiitake mushrooms, and strips of creamy tofu are the stars of these hearty all-season grain bowls. (Feel free to grill indoors using a grill pan or outside on the BBQ.) A homemade ponzu sauce brushed on the veggies and tofu before grilling lends citrusy umami notes, while a bed of brown rice and edamame adds chewy goodness. A medley of crunchy fresh veggies, Thai basil, and sliced red chiles adds a refreshing lift. Drizzle with a splash of ponzu sauce for a flavor-packed meal, loaded with good-for-you ingredients.

Tip: If your shiitake mushrooms are small, use a grill basket so they don’t fall through the grate. If you don’t have shiitake mushrooms, feel free to use another variety, such as baby bella, white button, cremini, or portobello.

For more inspiration, check out these other tasty ideas:

Yield: Makes 14 cups

Time: 57 minutes

¼ cup coconut aminos or reduced-sodium tamari sauce
¼ cup orange juice
¼ cup brown rice vinegar
2 tablespoons lime juice
2 tablespoons date molasses or packed brown sugar
2 teaspoons toasted sesame seeds
2½ cups low-sodium vegetable broth or water
1 cup short grain brown rice
2 cups fresh or thawed frozen shelled edamame
1 14-oz. package extra-firm tofu
8 oz. fresh shiitake mushrooms, stems removed
8 heads bok choy or 1 lb. fresh chard, stems removed if desired
2 cups thinly sliced cucumber
1 cup coarsely shredded daikon radishes
1 cup sliced spring onions or scallions
¼ cup chopped fresh Thai basil
1 to 2 fresh red chiles, stemmed and sliced

Instructions

To make ponzu sauce, in a small bowl whisk together coconut aminos, orange juice, brown rice vinegar, lime juice, date molasses, and toasted sesame seeds.
In a medium saucepan bring vegetable broth to boiling. Stir in rice; reduce heat. Cover and simmer 45 minutes or until rice is tender and liquid is absorbed. Stir in edamame. Cover; let stand 10 minutes.
Meanwhile, cut tofu in half horizontally to make two thinner planks. Press with paper towels or a clean kitchen towel to remove excess moisture. Grill mushrooms over medium-high about 8 minutes or until browned and tender. Brush tofu and bok choy with some of the ponzu sauce. Grill tofu and bok choy over medium-high 1 to 2 minutes or until tofu is browned and bok choy is tender, turning once and brushing with additional ponzu sauce if needed. Cut mushrooms and tofu into strips. Quarter bok choy.
Stir mushrooms into rice mixture. In a small bowl toss together cucumber, radishes, onions, basil, and chiles.
Spoon rice mixture into shallow dishes. Top with tofu and bok choy. Add cucumber mixture. Drizzle remaining ponzu sauce over all.

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Tofu Shirataki Noodles with Lentils, Green Beans, and Tomatoes

Shelli McConnell — Tue, 12 Sep 2023 17:51:16 +0000

Tofu shirataki noodles are made from tofu and konjac yam root, which means they’re low in calories, high in fiber, and closer in texture to grain-based noodles than traditional shirataki, which is made with just konjac. Drying them a bit in a skillet after boiling helps firm their texture and ensures they don’t turn into a mushy mess when tossed with fresh veggies. Green beans, tomatoes, and spiralized yellow squash add earthy flavor and bright color to the dish, while hearty lentils pack nutrient-dense substance. The tangy miso-maple dressing ties everything together for a memorable noodle dish that will leave you licking the bowl.

For more Asian-inspired noodle dishes, check out these tasty ideas:

Yield: Makes 12 cups

1 cup dry French green lentils
1 bay leaf
1 lb. fresh thin green beans (haricots verts), trimmed and cut into 1½-inch pieces
1 medium yellow summer squash, spiralized and cut into 2-inch lengths
4 cups grape tomatoes, halved
1 cup thinly sliced shallots
6 cloves garlic, minced
¼ cup apple cider vinegar
2 tablespoons miso paste
1 tablespoon pure maple syrup
Freshly ground black pepper, to taste
2 8-oz. packages tofu shirataki spaghetti noodles
Chopped fresh Thai basil or parsley (optional)

Instructions

In a saucepan combine lentils, bay leaf, and 3 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until tender. Drain.
Meanwhile, in an extra-large nonstick skillet cook green beans in 2 tablespoons water over medium-high 8 to 10 minutes or until crisp-tender. Transfer beans to a bowl with yellow squash. Add tomatoes and shallots to skillet. Cook over medium-high 3 minutes or until tomatoes are softened and shallots are tender. Add garlic; cook and stir 1 minute. Remove from heat.
Transfer one-fourth of the tomato mixture to a blender or small food processor. Place remaining tomato mixture in bowl with beans and squash. For vinaigrette, add vinegar, miso paste, maple syrup, pepper, and 2 tablespoons water to blender. Cover and blend until smooth.
Rinse noodles well under cold running water; drain. Bring a large pot of water to boiling; add noodles. Cook 2 minutes; drain well. Wipe out skillet. Add noodles and cook over medium-high 7 to 10 minutes to remove as much water as possible without completely drying them out, tossing frequently with tongs. Add bean mixture and lentils to skillet; toss gently until heated through. Spoon vinaigrette over servings. If desired, sprinkle with basil.

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Vegan Sushi Tacos

Shelli McConnell — Mon, 22 May 2023 17:06:58 +0000

Get ready for the most epic fusion tacos you’ve ever tasted. Sheets of crisp, subtly salty nori are folded like tortillas to cradle a vibrant filling of sushi-inspired ingredients that will leave you licking your fingers. Hearty brown rice is studded with adzuki beans for extra substance, while shredded veggies are coated in a spicy-sweet mango sriracha salsa to deliver a tangy punch. Avocado slices add refreshing creaminess, and extra salsa is drizzled on top to tie all the ingredients together. If you’re feeling fancy, throw on a few slices of pickled ginger or a sprinkling of sesame seeds for a delicious finishing touch. And while the flavors might taste like this dish calls for chopsticks, eating these colorful, crunchy wraps with your hands provides that classic Mexican taco experience that makes this funky fusion dish one to remember.

For more creative vegan taco recipes, check out these tasty ideas:

Yield: Makes 8 tacos

3 cups no-salt-added vegetable broth
1½ cups dry short grain brown rice
1 15-oz. can no-salt-added adzuki beans, rinsed and drained (1½ cups)
¼ cup brown rice vinegar
2 tablespoons pure maple syrup
1½ cups chopped fresh mango
1 tablespoon lime juice
1 tablespoon sriracha sauce
6 cups shredded or matchstick-cut assorted vegetables (radishes, carrots, cabbage, cucumber, and/or scallions)
16 8-inch toasted nori sheets
1 small avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a medium saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Remove from heat. Stir in beans, vinegar, and maple syrup. Cool 30 minutes.
Meanwhile, in a food processor combine mango, lime juice, and sriracha sauce. Process until smooth. Toss shredded vegetables with half of the mango sauce.
Cut nori sheets into 8-inch-diameter circles. (Tip: Use an 8-inch round cake pan or pot lid as a template when cutting the circles). Layer two nori circles together for each taco. With damp fingers, spread rice mixture over layered nori sheets. Arrange vegetable mixture and avocado over half of the rice. Fold nori sheets over vegetables. Serve tacos with remaining mango sauce.

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14 Vegan Japanese Recipes That are Healthy and Delicious

Megan Edwards — Thu, 19 Jan 2023 18:24:29 +0000

Sushi, ramen, and wasabi, oh my! If you normally shy away from preparing Japanese dishes at home, these plant-based recipes will level-up your kitchen confidence and have you whipping up vegan Japanese cuisine in no time. Learn how to create a full-blown sushi spread, nosh-worthy noodle dishes, and slurpable soups that will transport you straight to Tokyo. Try mixing and matching several of these dishes for your next dinner party to create a feast chock-full of vegan Japanese delicacies.

The post 14 Vegan Japanese Recipes That are Healthy and Delicious appeared first on Forks Over Knives.

Stir-Fried Udon Noodles with Mixed Vegetables

Shelli McConnell — Wed, 09 Nov 2022 18:48:41 +0000

Is there anything better than a big bowl of slurpable noodles, tender veggies, and savory sauce? We certainly don’t think so! This oil-free stir-fry is packed to the brim with healthy ingredients without losing that classic comfort-food taste. Chewy udon noodles soak up the savory and spicy sauce while fresh carrots, snow peas, mushrooms, and cabbage add a delicious crunch. A sprinkling of toasted sesame seeds is the perfect garnish to round out this crave-worthy stir-fry.

Tip: Eden Foods and Organic Planet make whole wheat versions of the fat, chewy Japanese noodles known as udon, and Lotus Foods makes a brown rice version. If you can’t find them, substitute whole grain linguine.

For more oil-free stir fry recipes, check out these tasty ideas:

Yield: Makes 8 cups

⅓ cup + 2 tablespoons low-sodium vegetable broth
2 tablespoons reduced-sodium tamari
3 tablespoons brown rice vinegar, plus more for serving
1 tablespoon packed pure cane brown sugar
½ teaspoon crushed red pepper
8 oz. dry whole grain udon noodles
4 cups sliced napa cabbage
8 oz. fresh shiitake mushrooms, stemmed and sliced
2 cups slivered snow pea pods
1 cup matchstick-cut carrots
2 cups fresh or frozen green peas
5 cloves garlic, minced
1 tablespoon sesame seeds, toasted

Instructions

For sauce, in a small bowl stir together ⅓ cup broth, the tamari, rice vinegar, brown sugar, and crushed red pepper.
Cook noodles according to package directions; drain.
In an extra-large wok cook cabbage, mushrooms, pea pods, and carrots in 2 tablespoons broth over medium-high 4 minutes or just until crisp-tender, stirring frequently and adding broth or water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add green peas and garlic; cook and stir 1 minute more. Add noodles and sauce; cook and stir 2 minutes to coat noodles and heat through. Sprinkle with sesame seeds. If desired, serve with additional vinegar.

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Quick-Pickled Japanese Cucumbers

Darshana Thacker Wendel — Fri, 22 Jul 2022 17:36:09 +0000

This simple side dish is a delicious way to use up that extra cucumber rolling around in your fridge. Gently mashing the slices with the back of a spoon allows them to better absorb the flavors of a tangy-sweet dressing that will leave you licking your plate. Top with crunchy sesame seeds and serve alongside Vegan Soba Noodle Salad or Soft Tofu with Black Sesame and Wasabi Sauce for a complete Japanese-inspired plant-based meal.

Tip: Japanese cucumbers, also known as kyuri, are long and slender and do not contain any developed seeds, so they never have a bitter taste. If you can’t find them, substitute with Persian cucumbers.

Yield: Makes 2 cups

4 Japanese cucumbers, sliced ¼-inch thick (about 2 cups)
2 tablespoons brown rice vinegar
2 tablespoons lemon juice
1 tablespoon pure maple syrup
1 tablespoon black or white sesame seeds, toasted
1 tablespoon chopped shiso leaves (optional)

Instructions

Place sliced cucumbers on a cutting board. Gently mash cucumbers with the back of a wooden spoon. Transfer to a bowl. Add remaining ingredients; mix well. Cover and chill for at least 30 minutes.

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