High Protein Veggie Sushi
Elevate your sushi game with this High Protein Veggie Sushi recipe, a nutritious and flavor-packed twist perfect for vegans, vegetarians, or anyone looking for a protein boost! This recipe swaps traditional sushi rice for quinoa, packed with protein and nutrients, and combines it with crispy tamari-coated tofu strips, creamy avocado, crunchy cucumber, shredded carrots, and vibrant edamame for a colorful and satisfying blend. Wrapped in nori and rolled to perfection, each bite delivers a delightful combination of textures and flavors, while optional sesame seeds, wasabi, pickled ginger, and soy sauce add a bold finishing touch. Ready in under an hour and ideal for 4 servings, this gluten-free sushi is a wholesome, homemade alternative to your favorite takeout. Perfect for meal prep, parties, or a light dinner, this recipe is a delightful way to explore vegan sushi!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 2 tablespoons Rice vinegar
- 4 sheets Nori sheets
- 1 block (about 14 oz) Firm tofu
- 2 tablespoons Tamari (gluten-free soy sauce)
- 3 tablespoons Chickpea flour
- 1 cup Shredded carrots
- 1 large Avocado
- 1 medium Cucumber
- 1 cup Edamame (shelled, cooked)
- 2 tablespoons Sesame seeds (optional)
- 1 teaspoon Wasabi paste (optional)
- 2 tablespoons Pickled ginger (optional)
- to taste Soy sauce (for serving)
Instructions
Rinse the quinoa thoroughly and combine it with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and let sit, covered, for 5 minutes.
Transfer the cooked quinoa to a large bowl and gently fold in the rice vinegar. Allow it to cool completely.
While the quinoa is cooling, prepare the tofu. Drain and press the tofu to remove excess moisture. Cut it into thin strips.
In a small bowl, mix the tamari and chickpea flour to form a coating. Dip each tofu strip into the mixture, ensuring all sides are covered.
Heat a non-stick skillet over medium heat and cook the coated tofu strips for 2-3 minutes on each side, until golden brown. Set aside to cool.
Prepare the fillings by slicing the avocado and cucumber into thin strips. Gather the shredded carrots and cooked edamame for assembly.
Place a bamboo sushi mat on a clean surface and lay a sheet of nori shiny side down. Spread about 1/2 cup of the steamed quinoa evenly over the nori, leaving a 1-inch border at the top edge.
Layer the center of the quinoa with a few strips of tofu, avocado, cucumber, shredded carrots, and a sprinkle of edamame.
Using the sushi mat, carefully roll the nori from the bottom edge, applying gentle pressure to keep the roll tight. Wet the top border with a little water to seal the roll.
Repeat the process with the remaining ingredients to create 4 rolls.
Using a sharp knife, slice each roll into 6-8 pieces. Wipe the knife with a damp cloth between cuts to ensure clean slices.
Optional: Sprinkle with sesame seeds and serve with soy sauce, wasabi, and pickled ginger on the side.
Nutrition Facts
Calories |
1797 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.9 g | 105% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4679 mg | 203% | |
| Total Carbohydrate | 181.5 g | 66% | |
| Dietary Fiber | 40.2 g | 144% | |
| Total Sugars | 22.8 g | ||
| Protein | 112.6 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1088 mg | 84% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 3791 mg | 81% | |
*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.
