Heart-Healthy Unagi Nigiri
Discover a guilt-free twist on a sushi classic with our Heart-Healthy Unagi Nigiri, a flavorful and nourishing alternative that swaps traditional eel for caramelized, smoky eggplant. This vegan-friendly recipe combines hearty brown sushi rice with a perfectly balanced rice vinegar seasoning, while the eggplant showcases a delectable glaze of tamari, mirin, maple syrup, and smoked paprika. Crafted with low-sodium ingredients, it's perfect for those seeking a lighter, heart-friendly option without compromising on bold umami flavor. Easy to prepare in under an hour, these bite-sized nigiri are ideal for sushi enthusiasts looking to enjoy a plant-based treat. Serve with a touch of wasabi and pickled ginger for a delightful culinary experience that’s both healthy and satisfying!
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Recipe Information
Ingredients
- 1 cup Brown sushi rice
- 1.5 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Maple syrup
- 1 teaspoon Low-sodium soy sauce
- 1 medium Eggplant
- 1 teaspoon Olive oil
- 2 tablespoons Low-sodium tamari
- 1 tablespoon Mirin
- 1 tablespoon Maple syrup
- 0.5 teaspoon Smoked paprika
- 1 sheet Nori sheets
- 2 tablespoons Pickled ginger (optional)
- 1 teaspoon Wasabi paste (optional)
Instructions
Rinse the brown sushi rice thoroughly under cold water until the water runs clear.
In a medium pot, combine the rice and water. Bring to a boil, reduce the heat to low, and cover. Let it simmer for about 25 minutes or until all the water is absorbed.
Once cooked, remove the rice from the heat and let it rest for 10 minutes before fluffing it with a fork.
In a small bowl, mix the rice vinegar, 1 teaspoon maple syrup, and low-sodium soy sauce. Gently fold this mixture into the cooked rice to season it. Allow the rice to cool to room temperature.
While the rice cooks, prepare the eggplant. Peel the eggplant, then slice it into rectangles approximately 2 inches long, 1 inch wide, and 1/4 inch thick to mimic unagi fillets.
In a non-stick skillet, heat the olive oil over medium heat. Sear the eggplant slices for 2-3 minutes per side until softened and golden brown.
In a small bowl, whisk together the low-sodium tamari, mirin, 1 tablespoon maple syrup, and smoked paprika to make the glaze.
Brush the glaze generously onto the eggplant slices. Reduce the heat to low and allow the slices to caramelize in the pan for about 1-2 minutes. Remove from heat and set aside.
Using wet hands, mold about 1 tablespoon of the seasoned rice into small oval-shaped mounds.
Cut the nori sheet into thin strips (about 1/2 inch wide). Place one glazed eggplant slice on top of each rice mound and secure it with a strip of nori wrapped around the center.
Repeat until all the rice and eggplant slices are used.
Serve the heart-healthy unagi nigiri with optional pickled ginger and a small amount of wasabi paste for garnish.
Nutrition Facts
Calories |
637 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.4 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2496 mg | 109% | |
| Total Carbohydrate | 108.9 g | 40% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 44.8 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1493 mg | 32% | |
*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.
