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Sushi for the Vegetarians

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After making sushi on a daily basis at PRESSED Boston, I became obsessed with the rice covered veggie treat. I am also a huge fan of quick pickling vegetables, and find that sushi is a great way to incorporate the pickled vegetables I have in my fridge.

Further Food Commentary:

There is nothing I don’t LOVE about this recipe. It's gluten free and loaded with protein, fiber and minerals form the seaweed, you can whip this up daily! Did you know that seaweed carries more vitamins than fruits and vegetables? It is high in calcium, magnesium, fiber and even vitamin C while being super low in calories and carbohydrates! And the avocado in this recipe (healthy fat) helps our bodies absorb the carotenoids from the red pepper, mango and sweet potato so we get the maximum benefit of all the vitamin A they provide! See who needs regular sushi loaded with sugar?!?

By Amy Shapiro, MS, RD, CDN

Sushi for the Vegetarians

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:20 minutes
  • Servings: 3

Ingredients

1/2 cup quinoa (cooked)
1/4 cup rice wine vinegar
english cucumber (cut into matchsticks)
avocado (optional)

beets (thinly sliced)
2 red peppers (optional, thinly sliced)
1 mango (thinly sliced)
micro-greens (any type you like)
1 sweet potato (roasted for one hour at 400F and mashed, do this the night before to cut down cooking time)
1 sheet of nori
small bowl of water

Instructions

  1. Pour 1/2 cup of quinoa into a small strainer and rinse under cold water.
  2. Place rinsed quinoa and 2 cups of water in a medium saucepan over high heat. Bring to a boil.
  3. Reduce heat, and cover for 15 minutes or until all of the water has evaporated.
  4. Take off heat and let stand for five minutes. Fluff the quinoa gently with a fork. Add the 1/4 cup of rice vinegar to the quinoa and mix. Put aside and let cool.
  5. As the quinoa is cooling, cut all of your vegetables and take the mashed sweet potato out of the fridge.
  6. Place all cut vegetables to your side and place a sheet of Nori on either a sushi rolling mat or a towel with the shiny side down.
  7. Once the quinoa is cool, use a measuring cup to measure out 1 cup of quinoa.
  8. Place the 1 cup of quinoa on the bottom section of the Nori. With the spoon, spread out the quinoa so that it coats 3/4 of the Nori sheet.
  9. Place all of your cut vegetables in the middle of the quinoa so that you have created a straight line in the middle of the quinoa with your vegetables.
  10. Once the vegetables are placed neatly in a line, make sure that the bottom end of the Nori is directly in line with either the bottom of the sushi rolling mat or the towel.
  11. Pick up the mat or towel and fold the Nori over the vegetables. If any vegetables start to fall out, use the tips of your fingers to push them back in place.
  12. Dip your finger in a small amount of water and place the water at the top of the Nori to create a “seal”. Finish rolling the sushi until you have created a nice cylinder.
  13. Cut the beautifully rolled sushi into eight pieces and enjoy with Shoyu or whichever dipping sauce you prefer. A good way to cut the sushi into eight pieces is by cutting the roll in half, cutting each of those halves in half, and then cutting those four pieces in half.
Pour 1/2 cup of quinoa into a small strainer and rinse under cold water. Place rinsed quinoa and 2 cups of water in a medium saucepan over high heat. Bring to a boil. Reduce heat, and cover for 15 minutes or until all of the water has evaporated. Take off heat and let stand for five minutes. Fluff the quinoa gently with a fork. Add the 1/4 cup of rice vinegar to the quinoa and mix. Put aside and let cool. As the quinoa is cooling, cut all of your vegetables and take the mashed sweet potato out of the fridge. Place all cut vegetables to your side and place a sheet of Nori on either a sushi rolling mat or a towel with the shiny side down. Once the quinoa is cool, use a measuring cup to measure out 1 cup of quinoa. Place the 1 cup of quinoa on the bottom section of the Nori. With the spoon, spread out the quinoa so that it coats 3/4 of the Nori sheet. Place all of your cut vegetables in the middle of the quinoa so that you have created a straight line in the middle of the quinoa with your vegetables. Once the vegetables are placed neatly in a line, make sure that the bottom end of the Nori is directly in line with either the bottom of the sushi rolling mat or the towel. Pick up the mat or towel and fold the Nori over the vegetables. If any vegetables start to fall out, use the tips of your fingers to push them back in place. Dip your finger in a small amount of water and place the water at the top of the Nori to create a “seal”. Finish rolling the sushi until you have created a nice cylinder. Cut the beautifully rolled sushi into eight pieces and enjoy with Shoyu or whichever dipping sauce you prefer. A good way to cut the sushi into eight pieces is by cutting the roll in half, cutting each of those halves in half, and then cutting those four pieces in half.

Nutrition Information

Per Serving:  Calories: 220; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 393mg; Potassium: 806mg; Carbohydrate: 46g; Fiber: 6g; Sugar: 18g; Protein: 6g

Nutrition Bonus: Vit C: 139%; Vit A: 110%; Iron: 21%

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Coffee Lover's Collagen
Sabrina Brown Health Expert
Bean's Kitchen
email
sabrina.brown@fandm.edu

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