Sargent Choice Test Kitchen: Tofu Onigiri

To show what the Onigiri looks like once assembled.

Original Recipe by Ashly Estrada, Nutrition Student
Yield: 6 onigiri (approximately 6 pieces each)

Ingredients

  • 3 cups cooked sushi rice (pre-cooked or ready-to-eat)
  • 2 tablespoons rice vinegar
  • Nori seaweed paper, cut into strips for wrapping
  • 8 oz extra firm tofu, drained and finely crumbled
  • 2 tablespoons soy sauce
  • 1 teaspoon sesame oil
  • 1/4 cup scallions, finely chopped
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Furikake (optional, for garnish)
  • Sesame seeds (for garnish)
  • Cilantro, chopped (optional, for garnish)
  • Siracha sauce (optional, to taste)

Directions

  1. Microwave the rice according to the package instructions. Once cooked, transfer it to a bowl and mix gently with the rice vinegar. Allow it to cool to room temperature before handling.
  2. Combine the crumbled tofu with soy sauce, sesame oil, paprika, scallions, garlic powder, siracha sauce, and onion powder in a separate bowl. Adjust or exclude hot sauce (siracha) according to your heat preference.
  3. With wet hands (to prevent sticking), take a 6 oz portion of the rice (a little less than a handful) and form into a patty.
  4. Fill each patty with a tablespoon of the tofu mixture. Close up the patties to form them into balls. Wet hands again as needed. Shape balls into triangles.
  5. Wrap a strip of nori around each shaped onigiri.
  6. Optional: garnish with sesame seeds, chopped cilantro for a fresh touch, and furikake for an additional flavor layer.

Students prepare the ingredients before incorporating them for onigiri (rice balls).

OT students at BU joined us for SCTK and helped us prep the
scallions and nori seaweed paper.

What We Liked

  • Many students enjoyed the process of making onigiri (rice balls)and found it fun to experiment with different shapes and ways of wrapping the nori.
  • Don’t be discouraged if your rice balls do not look like store-bought ones. We had fun making onigiri and comparing our slightly different versions.
  • The rice balls were both tasty and satiating!

Suggestions

  • Adjust the filling based on dietary preferences. For example, a tuna mayo filling is a pescatarian-friendly and popular option. Add ingredients like avocado, wasabi, or umeboshi (pickled plum) for different flavor profiles.
  • If you’re not a fan of nori, you can omit it or replace it with lettuce wraps for a fresh, crunchy alternative.
  •  If including sriracha in the tofu mixture, check the label, especially if you’re vegan. Most sriracha brands are vegan, as expected traditionally, but some may contain fish sauce.

Nutritional Value

  • This recipe features tofu, a great source of protein, which helps us meet our protein needs and makes the energy from the meal last longer.
  • Tofu is also a great source of calcium and vitamin D, which are essential for bone health.
  • Rice provides carbohydrates for energy. Choosing brown sushi rice is a delicious opportunity to try a whole grain, which provides additional nutrients like fiber, vitamins, and minerals.
Ashly Estrada, Nutrition Student
October 16, 2024