Heart-Healthy Sushi Veggie Roll
Indulge in the vibrant flavors of a "Heart-Healthy Sushi Veggie Roll," a guilt-free delight packed with fresh vegetables and wholesome ingredients. This recipe features fiber-rich short-grain brown rice, seasoned with tangy rice vinegar, and rolled into toasted nori sheets alongside an array of nutrient-packed fillings such as julienned carrot, cucumber, creamy avocado, crisp red bell pepper, and fresh spinach. Perfect for sushi lovers seeking a nutritious upgrade, this plant-based dish is light yet satisfying, ideal for a heart-friendly appetizer or meal. With an easy-to-follow rolling technique and an optional low-sodium soy sauce or tamari for dipping, these colorful veggie rolls deliver restaurant-quality flavor right in your kitchen—no raw fish required! Ready in just over an hour, this vegan sushi creation is as healthy as it is delicious.
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Recipe Information
Ingredients
- 1 cup Short-grain brown rice
- 2 cups Water
- 2 tablespoons Rice vinegar
- 4 sheets Toasted nori sheets
- 1 medium (julienned) Carrot
- 1 medium (julienned) Cucumber
- 1 medium Avocado
- 1 small (thinly sliced) Red bell pepper
- 1 cup Fresh spinach leaves
- 0.25 cup Low-sodium soy sauce or tamari (optional, for dipping)
Instructions
Rinse the brown rice thoroughly under cold water until the water runs clear. Drain well.
In a medium saucepan, combine the rinsed rice and water. Bring to a boil over medium-high heat, then reduce the heat to low. Cover and simmer for 35-40 minutes, or until the water is absorbed. Remove from heat and let the rice rest, covered, for 10 minutes.
While the rice is cooking, prepare the vegetables. Julienne the carrot and cucumber, thinly slice the red bell pepper, and cut the avocado into thin slices. Wash and pat dry the spinach leaves.
Season the cooked rice with rice vinegar. Gently fold the vinegar into the rice with a wooden spoon or spatula, being careful not to mash the grains. Let the rice cool to room temperature.
Place a nori sheet shiny side down on a bamboo sushi rolling mat. Spread about 1/2 cup of cooled rice evenly over the nori, leaving a 1-inch border at the top edge.
Arrange a few slices of carrot, cucumber, bell pepper, avocado, and a few spinach leaves horizontally across the center of the rice.
Starting from the edge closest to you, lift the bamboo mat and begin rolling it tightly around the fillings. Use gentle but firm pressure as you roll, sealing the edge by slightly moistening the border of the nori with water.
Repeat with the remaining nori sheets, rice, and vegetables.
Using a sharp knife, cut each roll into 6-8 bite-sized pieces. Wipe the knife blade with a damp cloth between cuts to achieve clean edges.
Serve immediately, with low-sodium soy sauce or tamari on the side for dipping, if desired.
Nutrition Facts
Calories |
628 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.8 g | 32% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2165 mg | 94% | |
| Total Carbohydrate | 86.6 g | 31% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 10.5 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 169 mg | 13% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 2042 mg | 43% | |
*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.
