Heart-Healthy Spider Roll
Elevate your sushi night with this Heart-Healthy Spider Roll, a modern, nutritious take on a classic favorite. Featuring nutty brown sushi rice seasoned with rice vinegar and maple syrup, this recipe swaps traditional fried soft-shell crab for a crispy yet wholesome hearts of palm "crab," coated in whole-wheat panko breadcrumbs and spiced with smoked paprika and garlic powder. Paired with creamy avocado, refreshing cucumber, and wrapped in nutrient-rich nori, these rolls offer a symphony of textures and flavors while prioritizing heart-conscious ingredients like sesame seeds and low-sodium soy sauce. Perfectly baked and assembled in just under an hour, this easy-to-follow recipe is as visually stunning as it is satisfying—ideal for impressing guests or indulging in a guilt-free sushi feast at home.
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Recipe Information
Ingredients
- 1 cup Brown sushi rice
- 2 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Maple syrup
- 1 teaspoon Low-sodium soy sauce
- 1 cup Whole-wheat panko breadcrumbs
- 1 can (14 oz) Hearts of palm
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Garlic powder
- 1 Avocado
- 0.5 Cucumber
- 4 Nori sheets
- 2 teaspoons Sesame seeds
Instructions
Rinse the brown sushi rice in a fine mesh sieve until the water runs clear. Combine it with 2 cups of water in a saucepan and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes or until tender. Let it sit, covered, for 10 minutes.
While the rice cooks, prepare the hearts of palm 'crab'. Drain and rinse the hearts of palm, then shred them using your fingers or a fork into long, thin strips.
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
In a small bowl, whisk together smoked paprika, garlic powder, soy sauce, and maple syrup. Add the shredded hearts of palm and toss to coat evenly.
Spread the whole-wheat panko breadcrumbs on a plate. Roll the seasoned hearts of palm in the breadcrumbs to coat them. Place them on the baking sheet and bake for 15-20 minutes, flipping halfway through, until crispy and golden.
Once the rice has cooled slightly, prepare sushi rice seasoning by mixing rice vinegar, maple syrup, and a pinch of salt. Fold the mixture gently into the rice with a wooden spoon.
Prepare your other ingredients. Slice the avocado and cucumber into thin strips.
Lay a nori sheet, shiny side down, on a bamboo sushi mat. Spread a thin, even layer of seasoned brown rice over the nori, leaving a 1-inch border at the top.
Position a few baked hearts of palm pieces, avocado slices, and cucumber strips horizontally across the center of the rice.
Using your bamboo mat, carefully roll the sushi away from you, pressing gently to keep it tight. Seal the edge of the nori with a dab of water.
Repeat with the remaining ingredients to make four rolls.
To serve, slice each roll into 6 pieces using a sharp, wet knife. Sprinkle sesame seeds on top for added flavor and heart-healthy fats.
Nutrition Facts
Calories |
1067 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3711 mg | 161% | |
| Total Carbohydrate | 172.0 g | 63% | |
| Dietary Fiber | 34.7 g | 124% | |
| Total Sugars | 11.2 g | ||
| Protein | 38.3 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 377 mg | 29% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2117 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.
