Heart-Healthy Avocado and Crab Sushi Roll
Delight your taste buds and nourish your heart with this flavorful Heart-Healthy Avocado and Crab Sushi Roll recipe! Made with fiber-rich brown sushi rice and packed with creamy avocado, lean crab meat, crisp cucumber, and vibrant spinach leaves, this sushi roll is a nutritious twist on a classic favorite. The recipe incorporates key heart-healthy ingredients while keeping sodium in check, thanks to low-sodium soy sauce. It’s perfect for sushi lovers seeking a wholesome, homemade option that’s both easy to prepare and stunningly fresh. Whether you’re a seasoned sushi maker or a beginner, this step-by-step guide will help you roll your way to a guilt-free indulgence that pairs beautifully with pickled ginger. Enjoy this light, satisfying dish for lunch, dinner, or as an impressive appetizer!
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Recipe Information
Ingredients
- 1 cup Brown sushi rice
- 1.25 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Sugar
- 0.5 teaspoon Salt
- 4 sheets Nori sheets
- 1 large Avocado
- 0.5 cup Cooked crab meat
- 1 medium Cucumber
- 8 leaves Spinach leaves
- 0.5 cup Low-sodium soy sauce
- 0.25 cup Pickled ginger
Instructions
Rinse the brown sushi rice under cold water until the water runs clear. Drain well.
Combine the rinsed rice and water in a saucepan, bring to a boil over medium-high heat, then reduce the heat to low. Cover and simmer for 40-45 minutes, or until the rice is tender and all water is absorbed.
Remove the rice from heat and let it stand, covered, for an additional 10 minutes.
In a small bowl, mix rice vinegar, sugar, and salt until dissolved. Stir this mixture into the cooked rice, folding gently to avoid making the rice mushy. Allow it to cool to room temperature.
Peel and slice the avocado into thin strips. Wash the cucumber, cut off the ends, and slice it into thin strips as well.
Lay a bamboo sushi mat on a clean surface. Place one sheet of nori on the mat, shiny side down.
Wet your hands to prevent sticking and spread about 1/4 of the prepared rice evenly over the nori, leaving a 1-inch border at the top edge.
Place 2 spinach leaves across the center of the rice, followed by a row of crab meat, avocado, and cucumber slices.
Carefully lift the edge of the mat closest to you, and start rolling the sushi tightly away from you, pressing gently but firmly. Use the mat to shape and compress the roll as you go. Moisten the edge of the nori to seal the roll.
Repeat the process with the remaining ingredients to form a total of 4 rolls.
With a sharp knife, cut each roll into 6 equal pieces, wiping the knife with a damp cloth between cuts to ensure clean edges.
Serve the sushi rolls with low-sodium soy sauce and pickled ginger for dipping. Enjoy immediately for maximum freshness.
Nutrition Facts
Calories |
839 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 7107 mg | 309% | |
| Total Carbohydrate | 90.9 g | 33% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 9.3 g | ||
| Protein | 56.9 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 301 mg | 23% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2092 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
