Heart-Healthy Vegetable Sushi
Discover a nourishing twist on a classic favorite with our Heart-Healthy Vegetable Sushi recipe! Perfect for sushi lovers seeking a wholesome alternative, this dish is crafted with fiber-rich short-grain brown rice, a touch of maple syrup, and a splash of low-sodium soy sauce for the perfect balance of flavor. Packed with vibrant, nutrient-dense veggies like cucumber, carrot, avocado, red bell pepper, and spinach, these colorful sushi rolls are as beautiful as they are beneficial for your heart health. Served with a sprinkle of sesame seeds and optional pickled ginger or wasabi for a zesty kick, this recipe takes only 55 minutes to prepare and offers a satisfying, guilt-free meal for up to 4 people. Whether you're hosting an intimate dinner or adding variety to your weekly menu, these homemade vegetable sushi rolls are sure to impress!
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Recipe Information
Ingredients
- 1 cup Short-grain brown rice
- 2 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Maple syrup
- 1 teaspoon Low-sodium soy sauce or tamari
- 5 sheets Nori sheets
- 1 medium Cucumber
- 1 large Carrot
- 1 large Avocado
- 1 medium Red bell pepper
- 1 cup Baby spinach leaves
- 1 tablespoon Sesame seeds
- 1 tablespoon Optional pickled ginger
- 1 teaspoon Optional wasabi paste
Instructions
Rinse the short-grain brown rice under cold water until the water runs clear. Combine the rice and water in a medium saucepan, bring to a boil, then reduce the heat to low and cover. Cook for 25 minutes or until the water is absorbed. Remove from heat and let the rice sit, covered, for 10 minutes.
In a small bowl, mix the rice vinegar, maple syrup, and low-sodium soy sauce or tamari. Gently fold this mixture into the cooked brown rice. Allow the rice to cool to room temperature.
While the rice is cooling, prepare the vegetables. Cut the cucumber, carrot, avocado, and red bell pepper into thin, evenly sized strips. Wash and dry the baby spinach leaves.
Place a sheet of nori shiny side down on a bamboo sushi mat or a clean kitchen towel. Spread an even layer of the seasoned brown rice over two-thirds of the nori sheet, leaving the top third uncovered.
Layer a few strips of cucumber, carrot, avocado, and red bell pepper in a horizontal line across the rice, about 1 inch away from the bottom edge. Add a few spinach leaves on top of the vegetables.
Using the bamboo mat or towel, lift the edge of the nori sheet closest to you and fold it over the filling. Tightly roll the nori while gently pressing to form a compact sushi roll. Seal the edge of the nori sheet with a small dab of water.
Repeat with the remaining ingredients to make additional rolls.
Using a sharp knife, slice each roll into 6-8 pieces. Wipe the blade clean with a damp cloth between cuts to maintain neat slices.
Sprinkle the sliced rolls with sesame seeds and serve with optional pickled ginger and wasabi paste on the side, if desired.
Nutrition Facts
Calories |
753 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.4 g | 48% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 574 mg | 25% | |
| Total Carbohydrate | 99.3 g | 36% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 17.5 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 177 mg | 14% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2283 mg | 49% | |
*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.
