Sargent Choice Test Kitchen: Vegetarian Sushi

Sargent Choice Vegetarian Sushi

January 31, 2023

Lex Lykans, Dietetic Intern

Why We Chose This Recipe:

  • This recipe makes for a fun activity to add variety to meals as well as learn a new skill: rolling sushi. Traditional sushi recipes use white rice. We used brown rice in this recipe as a way to experiment with incorporating whole grains into different dishes. Both white rice and brown rice provide a variety of nutrients and are good sources of energy and some protein!

Recipe courtesy of SC Archives
Yield: 2 rolls, 6 pieces each

 Ingredients

  • ⅔ cup dry short-grain rice
    • or ⅔ cup dry short-grain brown rice
  • 1 cup + 1 teaspoon water 
  • 2 teaspoons light soy sauce 
  • 1/2 teaspoon ground cumin
  • 2 Tablespoons seasoned rice vinegar 
  • 1 teaspoon wasabi powder or paste  
  • 2 (8 ¼ by 7 ¼ – inch) sheets roasted nori (dried layer)  
  • ½ Kirby cucumber, peeled, seeded, and cut into 1/16-inch-thick matchsticks
  • ½ medium carrot, cut into 1/16-inch-thick matchsticks  
  • ½ small avocado, peeled and cut into thin slices
  • ¾ ounces radish sprouts, roots trimmed
  • 6 ounces firm tofu, cut into several long pieces 

Directions

  1. Prepare rice as directed with 1 teaspoon soy sauce.  
  2. While rice is standing, stir together vinegar and remaining teaspoon soy sauce.  
  3. Transfer rice to a wide, nonmetal bowl and sprinkle with vinegar mixture. Toss gently with a large spoon to combine. Cool rice, tossing occasionally, for about 15 minutes.  
  4. Stir together wasabi and teaspoon of water to form a stiff paste. Let stand for at least 15 minutes to allow flavors to develop. 
  5. Arrange 1 sheet of nori shiny side down on a sushi mat lengthwise. With damp fingers, gently press half the rice onto the nori with a 1 ¾–inch border on the farthest edge.  
  6. Starting 1-inch from the side nearest you, arrange half the cucumber matchsticks, carrot matchsticks, avocado slices, and tofu pieces in an even strip horizontally across the rice (You may need to cut pieces to fit). Repeat with half the radish sprouts, letting some sprout tops to extend beyond the edge.  
  7. Roll the bottom edge of mat toward the top edge while holding the filling in place and pressing firmly. Continue rolling to the top and press firmly to seal roll. Let stand for 5 minutes with the seam down and cut crosswise into 6 pieces with a wet knife.
  8. Repeat steps 5-7 with the second sheet of nori. 

What We Liked

  • Easy to customize to your individual likes, preferences, and options that are available to you where you are.
  • A dorm-friendly meal! 
  • A fun activity to do with friends that makes preparing food exciting! 

Suggestions

  • As previously mentioned, traditional sushi recipes use white rice. Using brown rice in this recipe as a substitution for white rice will result in a sushi roll that has a different taste and texture from the traditional dish that many enjoy! You may have to use more effort to get the rolls to stick together if using brown rice.
  • If you do not have a rice cooker you can purchase instant microwavable rice or cook the rice on the stove.
  • When spreading the rice onto the roasted nori sheet, be sure to spread to the edges to allow for a roll with clean edges when slicing.

Nutritional Value

Brown rice is a whole grain that provides us with fiber, healthy fats, vitamins and minerals, and energy! 

Tofu is an excellent source of plant-based protein where half a cup of firm tofu provides about 22 g protein and 11 g of polyunsaturated fat which is good for heart health! It is also rich in calcium, Vitamin A, manganese, and iron. 

Nori is a nutrient-dense food that is a good source of iodine which is good for supporting thyroid function. It is also packed with B-vitamins, iron, manganese, and copper as well as antioxidants.