Japanese pumpkin, tofu and tamari rice

Japanese pumpkin, tofu and tamari rice

Eat Right For Your Body Type
Lisa Linder

This is a rich rice and vegetable dish with some Japanese flavours. It is quite a nourishing dish and the Japanese pumpkin is delicious here, but can happily be substituted with butternut squash. This is a great dish for vata and pitta but a little heavy in terms of the sweet taste for kapha, but they can always serve small portions and supplement with vegetables. Vata can also serve smaller portions without the tofu and add some grilled salmon on the side.


Quantity Ingredient
80g white or brown rice, washed
1 tablespoon vegetable oil
1 small onion, peeled and finely chopped
2 teaspoons fresh ginger, finely chopped
3-4 teaspoons tamari or dark soy sauce
1 tablespoon raw cane sugar
1/4 tablespoon japanese mirin
240g butternut squash, skin left on and cut into 1 cm cubes
150ml water
100g firm tofu, cut into 1 cm cubes
or a handful aduki beans, cooked
80g peas, (shelled weight)
1 teaspoon black sesame seeds, (vata)
or 2 teaspoons pumpkin seeds, raw or lightly roasted, (pitta)


  1. Cook and drain the rice according to packet instructions.
  2. Heat the oil in a medium non-stick saucepan. Add the onion and cook until soft. Add the ginger, tamari, sugar, mirin and allow to bubble for 1 minute, then add the pumpkin with the water. Bring to the boil, cover and simmer until the pumpkin is just soft, around 15 minutes. Add the tofu and peas after 5 minutes (if using frozen peas, add after 10 minutes).
  3. When done, add the cooked rice and stir all together gently, cover and leave on a very low heat for 4–5 minutes to allow the flavours to marry. Uncover and allow any excess water to cook off, leaving sweet, savoury and slightly sticky rice.
  4. Serve sprinkled with the sesame seeds (vata) or pumpkin seeds (pitta).
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