Mediterranean Diet Vegetable Sushi
Elevate your sushi game with a Mediterranean twist in this delightful Mediterranean Diet Vegetable Sushi recipe! Perfectly cooked quinoa replaces traditional sushi rice for a hearty, nutrient-packed base, while vibrant cucumber, red bell pepper, avocado, carrot, Kalamata olives, and fresh parsley bring a burst of flavor and color. These nutrient-rich rolls are lightly seasoned with olive oil, rice vinegar, lemon juice, and a hint of salt, striking a balance between healthfulness and indulgence. Wrapped snugly in nori sheets and rolled with precision, these sushi pieces are a unique fusion of Mediterranean and Japanese cuisine. Ideal for meal prepping or serving at a gathering, pair with your favorite hummus or tahini dipping sauce for a truly memorable dining experience. Vegan-friendly, gluten-free, and bursting with wholesome ingredients, this creative recipe is a mouthwatering homage to the Mediterranean diet!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 2 tablespoons Rice vinegar
- 1 teaspoon Olive oil
- 4 sheets Nori sheets
- 1 medium (cut into thin strips) Cucumber
- 1 medium (cut into thin strips) Red bell pepper
- 1 large (sliced) Avocado
- 1 medium (julienned) Carrot
- 8 pitted and halved Kalamata olives
- 2 tablespoons (chopped) Fresh parsley
- 1 teaspoon Lemon juice
- 0.25 teaspoon Salt
Instructions
Rinse the quinoa thoroughly under cold water. In a medium saucepan, combine the quinoa with water and bring to a boil over medium-high heat.
Reduce the heat to low, cover, and let simmer for 15 minutes or until the quinoa is tender and all the water has been absorbed.
Transfer the cooked quinoa to a large bowl. While still warm, stir in the rice vinegar, olive oil, and salt. Let the quinoa cool to room temperature.
Place a sheet of nori shiny side down on a bamboo sushi mat or a clean kitchen towel.
Spread a thin, even layer of quinoa over the nori, leaving about 1 inch (2.5 cm) of space at the top edge.
Arrange cucumber, red bell pepper, avocado, carrot, Kalamata olives, and a sprinkle of chopped parsley in a horizontal line across the center of the quinoa.
Drizzle lemon juice lightly over the vegetables.
Using the bamboo mat or kitchen towel, start rolling the nori tightly from the edge closest to you, pressing gently to form a firm roll. Wet the exposed edge of the nori with a little water to seal the roll.
Repeat the process with the remaining nori sheets and filling ingredients.
Using a sharp knife, slice each roll into 6-8 pieces. Wipe the knife blade with a damp cloth between cuts to ensure clean slices.
Serve immediately or refrigerate for up to 4 hours. Pair with hummus or a tahini dipping sauce for an extra Mediterranean touch.
Nutrition Facts
Calories |
1224 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.1 g | 85% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2409 mg | 105% | |
| Total Carbohydrate | 133.7 g | 49% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 11.2 g | ||
| Protein | 32.9 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 2054 mg | 44% | |
*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.
