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Eat Well Mar. 5. 2013
Entreés

Veggie “Sushi” Rolls

Mar. 5. 2013
Entreés
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

Let’s get a roll on with these super simple, easy, and delicious Veggie “Sushi” Rolls.

Lately, I’ve been incredibly busy (I’m in the middle of a move, exciting!), but that’s no excuse not to take the time to nourish my body with healthy foods! If anything, when we feel tired, ill, overworked, or stressed both mentally and physically, these are times when our bodies need a little extra love and nourishment. Show your body some love with these Veggie “Sushi” Rolls. When I’m in need of a nourishing, filling, and delicious meal or snack, this recipe is my absolute “go-to” quick pick. It’s packed full of nutrients, antioxidants, fiber, vitamins, minerals (especially from the nori sheets–oooh how I love seaweeds!), healthy fats, and protein. Avocado serves as the base instead of using white rice and gives the sushi rolls a delicious creamy texture and a great balance with the crunchy vegetable sticks.

What is nori and why is it so awesome? Nori (or more commonly known as “the green wrapper” that holds your sushi together), is far more than an ingredient to keep sushi from unraveling and is also a nutrient powerhouse. Nori can be consumed in other ways besides rolled. You may add it to soups (common in miso soup), tear it into salads, add it to sandwiches, or eat it plain as a quick snack. Nori a.k.a Sea Lettuce, has a very mild, slightly sweet, and nutty flavor. Because it doesn’t possess a very strong flavor, it’s a friendly sea vegetable that plays well with other foods. In general, seaweeds contain a host of nutrient benefits, but just to name a few about nori:

  • Iodine – supports thyroid function
  • Protein – up to 50% protein by dry weight!
  • Fiber
  • Calcium – more by weight than most dairy products
  • Iron
  • Magnesium
  • Manganese
  • Vitamins A, B (B1, B2, B3, B6, and B12), C, and E
  • Sodium – seaweeds are great alternatives to typical sea salt and table salt

You can purchase organic nori sheets at most health food stores, the Asian section of your local grocery store, and local Asian food markets. If you can’t find organic nori sheets you can always use other “wraps” such as butter lettuce leaves, swiss chard leaves, or romaine lettuce, but in the future nori sheets are a must try! If you’ve never made sushi before, don’t be intimidated. You don’t need any fancy tools, just the ingredients and your hands. You may use a bamboo sushi mat, but I go at it sans mat and it’s worked perfectly for years. I promise you’ll get the hang of it after a couple of tries. Besides, if all else fails fold it over and eat it like a sandwich! So show that nori who’s boss…

 

Have you ever tried nori sheets or “experimented” with these? Have you made making your own sushi before? I’d love to hear your experiences and how you like to use nori below! And if you make them at home, I’d love to see on Instagram with #nutritionstripped.

Happy nori rollin’ friends,

McKel

Love Veggie Sushi Rolls and want even more healthy recipes and tips to live whole and eat well? Get the Nutrition Stripped Cookbook with almost 100 delicious whole food recipes not on the blog! Get your copy here.

 

 

The Recipe

Serves 1

Print

Ingredients:

2 organic raw sushi nori sheets

1 avocado, mashed

1/4-1/2 organic red bell pepper, cut into thin strips

1/4 large organic carrot, cut into thin strips

1/4 organic zucchini, cut into thin strips

1/2 cup of alfalfa sprouts (or any other sprouts you enjoy)

Secret Sauce:

2-4 Tbs. of nutritional yeast (depends on your taste preference, I like a lot)

1 Tbs. of Dijon mustard (can swap out for any mustard you like; honey, hot, sweet, etc.)

1-2 tsp. of gluten free, low-sodium Tamari sauce (or Coconut Aminos)

1 Tbs./squeeze of fresh lemon or lime juice

1 Tbs. of fresh organic cilantro, finely chopped

salt and pepper to taste

 

Directions:

Secret Sauce

Mix all ingredients into a small mixing bowl, until a creamy “paste” is created, if you feel the texture is to thick you may add more liquid in the form of water or lemon/lime juice; if you feel the texture is too thin, add more nutritional yeast.

Assembly

Step 1

Lay the nori sheets on a flat surface, a countertop or cutting board.

Cut, dice and mash the avocado into a separate bowl and save on the side for now.

Step 2

Pour and spread half of the Secret Sauce on the closest end of each nori sheet to you (bottom).

Step 3

Spread half of the mashed avocado at the closet end of each nori sheet (where you spread the Secret Sauce).

Step 4

Lay thinly sliced red bell peppers, carrots, and zucchini alongside and on top of the mashed avocado, parallel to the edge of the nori sheet (horizontally).

Step 5

Top with alfalfa sprouts.

Step 6

With a steady yet quick hand, take the edge with all the “filling” and roll/flip over onto the nori sheet just until you can no longer see the “filling”; continue this rolling action until you reach the other end.

Step 7

Simply wet your index finger with water on the far edge until the nori sheet is damp (this creates a “glue” to hold it all together).

Step 8

Finish rolling and press the wet edge onto the rest of the roll to complete.

Step 9

Lightly dampen your hand with water and run alongside the whole roll to allow the complete nori roll to become slightly damp (this makes it easier to cut).

Repeat above for the second nori sheet.

Additional Notes

You may either slice these rolls into small bite size pieces with a very sharp knife or you may eat as 2 long rolls (which I normally do, especially for a quicker meal).
Top with sesame seeds (optional).

May use the reserved Secret Sauce for dipping.

May serve this alongside with a large salad and fermented veggies!

Experiment with adding in your own ingredients as well! Try adding brown rice, quinoa, other vegetables, or proteins like chicken, fish, etc., whatever floats your sushi boat (ha).

 

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Did you try it out?

Share Your Thoughts & Images

  • Amy Hattersley

    Dude! Those look amazing!! Sushi I might actually eat! LOL

    • Haha, yes thank you! They’re amazing. You can add in other ingredients too; brown rice, quinoa, chicken, etc. 🙂

    • Katie

      Hi!

      About a year ago you had a sushi recipe that was very similar to this one…would you be able to give me the ingredients/recipe for the original sauce? It wasn’t the deconstructed sushi bowl, it was a different sushi recipe. Thanks! I’m a big fan of your recipes!

      • McKel Hill

        I’m not quite sure! This is the only veggie sushi recipe I have on the NS Blog or the deconstructed sushi bowl- also you can check out these: Kale Caesar Salad Nori Wraps,

  • Ahh, I love these! I’ve been wanting to make my own sushi for so long, but still haven’t gotten around to it. 🙁 We used to live by several sushi restaurants that sold all kind of different veg sushi rolls and now all we can find are kappa. Sniff. 🙁

    • Thanks Kiersten! I used to love the idea of sushi, the colors, the presentations, etc.; but didn’t like the raw fish part of it. You can get really creative with the fillings, but this one is my favorite quick bite 🙂 Hope you enjoy!

  • Tasha

    These were great!!

    • Wonderful! So glad you enjoyed them. They’re one of my favorite lunches. Thanks for sharing and stopping by, come back soon 🙂

  • Michelle M.

    Just wondering if there’s enough protein in this?

    Also, do you think it’s alright if I make it a few hours before? Will the seaweed get soggy?

    Thanks!
    Michelle

    • The seaweed will get “wet” but this is needed to make the sushi roll intact and solid. It keeps well in the fridge no more than a day- I’ve packed this in the morning for lunch and it’s been fine for lunch. As far as protein, you can add a protein in if you’d like. I enjoy the plant-based proteins in this and you can of course have something added in!

      • J Woww

        I didn’t think about the seaweed, made these the night before and they were soggy for next day’s lunch. Will make fresh next time! For mine this made about 4 rolls…the first two I tried to make were too large to roll. But delicious, will get the logistics better next time!

        • Note that in the recipe, you only roll it in the nori sheets as soon as you are about to eat it! 😉 Haha enjoy the next time!

  • I need to start making my own veggie sushi! Have you ever tried the kind wrapped in cucumber slices instead of rice/nori?

    • Yes you do, it’s very easy and delicious 😉 I have tried the cucumber ones, but I prefer using Nori especially with the health benefits!

  • Annie

    I made these tonight (after a very bad day… had a flood in my apartment), and it was delicious and made me feel better… Thanks for the recipe!

  • Marlies

    This looks amazing!! I have everything for it on hand, too! Would it keep well after being prepared or would you recommend just making smaller portions daily if it’s just me? Thanks and keep up the great work! 🙂

  • D’Neane Wilkinson

    Brilliant idea – avocado replaces the rice! In addition to the vegetables, could use salmon, tuna, etc.
    for a sushi roll without the rice! I’d also like a little wasabi on the side. Suggest a ponzu sauce made from 1 part lemon juice, 2 parts low sodium Tamari soy sauce and 3 parts unseasoned rice wine vinegar. I eat Sushi 4 to 8 times a week and never thought of using avocado for the rice. Thank you!

  • Amanda

    How many carbs per serving is there if I may ask? Thanks

  • Stephanie

    Do you by chance know the calories? These look amazing!

    • Nope, I don’t count calories but focus on the quality and nutrient density of food!- check out my FAQ to figure out calories 😉

  • Amanda

    This looks awesome! Do you have the nutrition information?

    • Check out my FAQ section about how to figure out calories- I don’t count them often! Can’t wait for you to try them though, they’re delicious!

  • Jacki

    This looks amazing! Have you calculated the nutritional information including vitamins and minerals?

    • No, I don’t calculate caloric nutrition, but check out my FAQ about how you can do it really easily!

  • Ashlee B

    Just tried making these and it was so so simple! Had to improvise with a few of the sauce ingredients, but still turned out so great! And hardly took any time.. will definitely be making these again! Thank you 🙂

  • Noa

    So easy! I never thought of making veggie-only sushi. I added purple cabbage and some jalapeño and it came out great. Loved this, thanks!

  • Love. The secret sauce sounds so yummy, I would definitely opt for lime over lemon, since I’ve been on a real lime kick lately and maybe a little maple dijon would be good. And thanks for my light bulb moment, mash the avocado and spread it on the nori, why didn’t I ever think of that, instead of slices that slide all around and never seem to stay in the wrap!

  • Kristin

    I just made these rolls tonight & fell in love! the only change I made was omitting the cilantro (not a big fan). They came together beautifully & the secret sauce was delicious. Thank you!!

    • It’s funny that cilantro is one of those herbs- you either love or hate it! haha glad you enjoyed the end results xx

  • Cate

    I made these for the first time today for lunch as part of the Reset & Rebalance (I’m going back to basics this week!) and I LOVED it!!! I’ve had a hard time eating nori recently… not sure why, but this was just fantastic! I didn’t have the sprouts though, so I chopped up some spinach and used that in its place. Again, it was so yummy! McKel! You’re genius!

  • Valentina

    I always wanted to learn to make sushi and kept thinking that it is too hard of will take SO long. Thank you so much for your encouragement and an unusual delicious recipe!! These were easy to make and they taste like heaven! Made my day <3 xxx

  • Avocado turns pretty quickly but you can put a squeeze of lemon or lime to help slow the oxidation down!

    • Véronique Schaillée

      Thanks but even then it is more a last-minute thing to make for a party I’m afraid.

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