THE BEST VEGAN SUSHI RECIPE

VEGAN SUSHI: A RAINBOW OF HEALTHY OPTIONS!

Sushi is a very famous and internationally recognized Japanese dish. Its name sushi refers to the rice and the way it is prepared. The filling, whether it’s made of vegetables, raw or cooked fish, accompanies the flavor, but it does not make the dish itself. Also, sushi is often confused with «sashimi», another dish of Japanese roots based on raw fish but without rice.

There are a million of varieties of sushi, with different combinations and preparations. Many of them have raw fish on top of the roll or inside, but there are also a lot of vegan sushi alternatives.

Besides being delicious, this vegan sushi has many nutritional benefits. Depending on how it is prepared, this dish is known for its low caloric intake. Its ingredients are balanced and many are easy to digest. Rice is rich in protein and carbohydrates. To make your sushi healthier, you can make it with brown rice or wild rice – it is delicious!. Nori seaweed is fat-free and rich in vitamins A, B1, C and omegas. Also, the added vegetables will provide fiber and their specific nutrients.

ALL ABOUT VEGAN SUSHI

Sushi is often believed to be only made of raw fish. However, although sushi will always have rice, it does not necessarily have to have fish. There are many types of sushi made mixed vegetables and are just as good. Also, sushi doesn’t include many dairy products, only cream cheese that can be easily replaced by a vegan cream cheese that will resemble the texture and flavour.

The vegetable combinations for sushi are endless, use your imagination! Amongst the vegetables that make great sushi fillings, it’s worth mentioning avocado, carrot, caramelised onion, spring onion, red cabbage and tomato.

As a vegan protein, you can use tofu marinated in soy sauce, or a delicious vegan tuna as I’ll explain in this recipe.

 

INGREDIENTS

For the rice:
  • ½ kilo of rice for sushi
  • 2 and ½ cups of water
  • ½ cup of sushi vinegar
  • ¾ cup of cane sugar
  • A pinch of salt
For the filling:
  • 1 avocado
  • 1 carrot
  • 1 cucumber
  • Vegan cream cheese
  • A handful of chives or scallions
  • 1 package of Heura or vegan chicken (like quorn), or a cup of cooked chickpeas
  • 1 package of nori seaweed
  • Half a block of tofu cut in dices
  • Soy sauce, as required
  • Wasabi, as required

INSTRUCTIONS

  1. Place the rice in a bowl and fill it with water to wash it. Stir the bowl and remove the water holding it with your hand so that the rice does not fall. Repeat about 7 times until the water comes out as clear as possible. Once ready, put the rice in a strainer removing all the remaining water and let it cool down for 15 minutes.
  2. Put the rice in a cooking pot (make sure it has a lid). Add the water, and cook it on high heat until it boils. Then, lower the heat to minimum and let it cook for 15/20 minutes. During this process, the pot has to be covered with the lid on.
  3. On a separate pot, mix the vinegar, sugar, and salt. Put it in the microwave for 20 seconds and reserve.
  4. Remove the rice from the pot and put it in a plastic bowl. Add the vinegar, sugar, and salt previously mixed and integrate it well with the rice. Transfer the rice to a wooden or oven board and spread it. Separate it with a spoon moving it around to cool it down. Let it cool – it is key to make sure the rice is not hot or warm when making the vegan sushi rolls.
  5. To prepare the vegan sushi fillings, cut the veggies in very thin stripes.
  6. As per the vegan protein, you can marinate tofu dices in soy sauce and then slightly toast them in a pan. Alternatively, you can prepare vegan tuna, simply processing Heura/Quorn vegan chicken (or chickpeas) with a nori seaweed. Mix it with vegan cream cheese or vegan mayo and you have a perfect vegan tuna filling!
  7. Prepare the sushi mat. Line it with plastic wrap so that the rice does not stick.
  8. To prepare the vegan sushi rolls, place a nori seaweed on a sushi roll mat. Put a little rice on the mat with your hands forming a rectangle and leave a margin above and below the seaweed. Always wet your hands in cold water to manipulate the rice. Put in the middle of the rice square the vegetable strips that you have prepared (for example, cucumber strips, carrot strips) mixed with a little vegan cream cheese, chives, the vegan tuna, tofu, or whatever filling you prefer.
  9. Start rolling and in the middle of the sushi roll, stop and press well trying to form a compact cylinder. Continue stretching the mat to continue rolling until the sushi roll is well formed. The margins left will prevent the filling from coming out on the sides of the roll. Keep in mind that if you do the reverse the procedure leaving the seaweed outside of the rice, the makis will be made of rice outside, whilst if you first put the seaweed and then the rice, they will be the traditional makis.
  10. Remove the roll from the mat and put it on a cutting board. Once all the makis are ready, cut the vegan sushi pieces with a sharp knife soaked in cold water. Hold each piece well and cut. Between pieces, clean the knife and soak it again.
  11. Serve cold with wasabi and soy sauce. A vegan sushi party!

Leave a Reply