Veggie "Sushi" Rolls | Nutrition Stripped
Eat Well Mar. 5. 2013

Veggie “Sushi” Rolls

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

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

The next time your body needs a little extra love and nourishment, try these super simple and delicious Veggie “Sushi” Rolls.

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 go-to. It’s packed full of nutrients, antioxidants, fiber, vitamins, minerals, 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.

Where to Buy Nori

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.

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.



Iodine is necessary for producing thyroid hormones, which plays a big role in metabolism. Seaweed is one of the best sources of this nutrient.


Vitamins A, B (B1, B2, B3, B6, and B12), C, and E can all be found in nori. With this combo of vitamins, you can help improve your immunity, keep up your energy, and simply help your body run more efficiently.


Top minerals in nori: calcium, iron, magnesium, and manganese. You need these minerals in order to support bone health, healthy cells, and better brain function.

The Recipe

Serves 1-2



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 tablespoons of nutritional yeast

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

1-2 teaspoon gluten-free, low-sodium soy sauce (or Coconut Aminos)

1 tablespoon fresh lemon juice

1 tablespoon of fresh organic cilantro, finely chopped

salt and pepper to taste



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.


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

Step 3

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). Top with alfalfa sprouts.

Step 4

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 5

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 6

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

Step 7

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.

Experiment with adding in your own ingredients as well! Try adding brown rice, quinoa, other vegetables, or proteins like chicken, fish, etc.,

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to 4 days in the fridge.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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