High Protein Sushi Veggie Roll
Elevate your sushi game with this High Protein Sushi Veggie Roll, a wholesome and delicious twist on a classic favorite! Packed with protein from quinoa, tofu, and edamame, these rolls are perfect for a nutritious lunch or a light dinner. Nori sheets are layered with seasoned quinoa instead of rice, then filled with a rainbow of fresh veggies like avocado, cucumber, and carrot, along with tender marinated tofu for added flavor. A sprinkle of sesame seeds adds a nutty crunch, while optional sriracha brings a spicy kick. Quick and easy to prepare in just 35 minutes, these colorful sushi rolls are not only vegetarian but also low-sodium and gluten-free (with tamari substitution). Serve with soy sauce for dipping and enjoy an irresistible, nutrient-packed meal that's as satisfying as it is vibrant!
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Recipe Information
Ingredients
- 1 cup Cooked quinoa
- 4 sheets Nori sheets
- 200 grams Firm tofu
- 2 tablespoons Soy sauce (low sodium)
- 1 medium Avocado
- 1 medium Cucumber
- 1 medium Carrot
- 0.5 cup Edamame (shelled, cooked)
- 1 tablespoon Rice vinegar
- 1 teaspoon Maple syrup
- 2 tablespoons Sesame seeds
- 1 teaspoon Sriracha (optional)
Instructions
Press the firm tofu between two plates with a weight on top for 15 minutes to remove excess moisture, then slice into thin strips.
In a small bowl, mix soy sauce, rice vinegar, and maple syrup. Marinate the tofu strips in this mixture for 10 minutes.
While the tofu is marinating, prepare the vegetables: Cut the avocado into thin slices, julienne the cucumber and carrot, and set aside.
Heat a non-stick skillet over medium heat and cook the marinated tofu strips for 2-3 minutes per side, or until lightly browned. Set aside to cool.
In a mixing bowl, combine the cooked quinoa with 1 teaspoon of rice vinegar. Mix well to slightly season the quinoa and make it stickier.
Place a nori sheet shiny side down on a bamboo sushi mat or a clean flat surface.
Spread a thin, even layer of the quinoa over the nori sheet, leaving about 1 inch of space at the top edge for sealing.
Arrange a small amount of tofu, avocado slices, cucumber, carrot, and edamame horizontally across the center of the quinoa layer.
Using the sushi mat, carefully roll up the nori, applying gentle pressure to create a tight roll. Wet the exposed edge of the nori with a bit of water to seal the roll.
Repeat this process for the remaining nori sheets and filling ingredients.
Using a sharp knife, slice each roll into bite-sized pieces. Wipe the knife with a damp cloth between cuts to keep the edges clean.
Sprinkle sesame seeds on top of the sliced sushi rolls for garnish.
Serve with soy sauce and a dab of sriracha for dipping, if desired.
Nutrition Facts
Calories |
963 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.9 g | 65% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1312 mg | 57% | |
| Total Carbohydrate | 92.6 g | 34% | |
| Dietary Fiber | 29.5 g | 105% | |
| Total Sugars | 18.1 g | ||
| Protein | 53.2 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 498 mg | 38% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2664 mg | 57% | |
*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.
