Vegetable Sushi

Gluten Free
Dairy Free
Health score
30%
Vegetable Sushi
80 min.
20
192kcal

Suggestions

Ingredients

  • 20  asparagus spears trimmed
  •  avocado 
  •  cucumber 
  • 10 sheets nori seaweed dried halved seaweed
  • 20 servings pickled ginger for serving
  •  plum tomatoes seeded
  • small onion red
  • 0.3 cup rice vinegar 
  •  romaine lettuce heart 
  • 20 servings salt 
  • 20 servings sesame seed for sprinkling
  • cups short-grain japanese rice rinsed
  • tablespoons sugar 
  • 20 servings wasabi paste for spreading and serving

Equipment

  • bowl
  • sauce pan
  • plastic wrap
  • wooden spoon
  • spatula
  • rice cooker

Directions

  1. Make the rice.
  2. Combine the rice and 3 1/4 cups water in a rice cooker and cook according to the manufacturer's instructions. A rice cooker is the best way to get perfect sticky-firm rice, but if you don't have one, just use a saucepan. Fold in the vinegar.
  3. Combine the vinegar, sugar and 1 teaspoon salt in a saucepan over medium heat, stirring to dissolve the sugar.
  4. Transfer the cooked rice to a large wooden bowl (traditionally, a wooden tub).
  5. Drizzle a quarter of the vinegar mixture over a wooden spoon or spatula onto the rice. Fold the rice gently with the spoon to cool it and break up any clumps; be careful not to smash the grains. Fold in the remaining vinegar mixture and let the rice sit 5 minutes.
  6. Spread the rice.
  7. Cover a bamboo sushi mat with plastic wrap.
  8. Place a half nori sheet rough-side up on the mat. Moisten your hands and scoop a handful of rice, slightly larger than a lemon, onto the nori. Press the rice to spread it evenly up to the edges of the nori, moistening your fingers as you go.
  9. Sprinkle with sesame seeds.
  10. Prepare the vegetables. Peel the cucumber and slice into matchsticks. (Morimoto cuts the entire cucumber into a paper-thin sheet, then quickly slices it into strips-but he's had some practice.) Thinly slice the avocado, tomato and red onion; peel the tough ends of the asparagus.
  11. Add the filling. Carefully flip over the nori so it's rice-side down on the mat with the short end facing you.
  12. Spread a bit of wasabi paste in a line about one-third of the way up the nori-it's spicy, so use it sparingly. Arrange a few pieces each of lettuce, cucumber, avocado, tomato and onion in a tight pile in the lower third of the sheet. It's OK if the vegetables hang over the edges of the nori.
  13. Roll the sushi.
  14. Roll the sushi away from you with your hands, tucking in the vegetables as you go.
  15. Remove the mat from under the roll and place it on top. Press the roll into a compact rectangular log, using the mat to help you. Slice the roll.
  16. Cut the sushi roll into 4 to 6 pieces. Repeat with the remaining nori, rice and vegetables.
  17. Serve with pickled ginger and more wasabi. Photography by Rick Lew

Nutrition Facts

Calories192kcal
Protein9.15%
Fat26.44%
Carbs64.41%

Properties

Glycemic Index
20.2
Glycemic Load
20.73
Inflammation Score
-6
Nutrition Score
10.6747825975%

Flavonoids

Cyanidin
0.03mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.02mg
Naringenin
0.02mg
Isorhamnetin
1.19mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
3.4mg

Nutrients percent of daily need

Calories:191.72kcal
9.59%
Fat:5.71g
8.79%
Saturated Fat:0.83g
5.17%
Carbohydrates:31.32g
10.44%
Net Carbohydrates:27.85g
10.13%
Sugar:2.75g
3.06%
Cholesterol:0mg
0%
Sodium:198.49mg
8.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.45g
8.9%
Manganese:0.61mg
30.44%
Folate:101.94µg
25.49%
Copper:0.47mg
23.41%
Vitamin B1:0.28mg
18.65%
Iron:2.98mg
16.57%
Fiber:3.47g
13.89%
Magnesium:46.97mg
11.74%
Selenium:7.79µg
11.12%
Vitamin K:11.6µg
11.05%
Phosphorus:103.54mg
10.35%
Vitamin B3:2.02mg
10.12%
Calcium:95.95mg
9.59%
Vitamin B6:0.19mg
9.5%
Zinc:1.24mg
8.29%
Vitamin A:364.4IU
7.29%
Vitamin C:5.92mg
7.18%
Vitamin B5:0.64mg
6.4%
Potassium:217.88mg
6.23%
Vitamin B2:0.09mg
5.22%
Vitamin E:0.45mg
2.99%