sushi rolls Archives - Forks Over Knives

10 Easy Vegan Sushi Recipes You Can Make at Home

Megan Edwards — Thu, 11 Aug 2022 17:15:37 +0000

Want to know a secret? Eating plant-based doesn’t mean you have to kick your sushi obsession to the curb! These delightful vegan sushi recipes swap out fish for fresh produce, white rice for whole grains, and high-sodium dipping sauces for healthy alternatives that pack just as much punch. If you’ve never made sushi before—let alone vegan sushi—it might take a try or two to nail down the technique of wrapping up your own rolls, but once you get the hang of it you’ll be munching on a restaurant-quality meal in no time. Take a look at our roundup of delicious vegan sushi recipes (and a few other types of dishes inspired by the classic flavors of sushi) to level up your WFPB culinary skills.

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Zucchini-Bulgur Sushi Rolls

Darshana Thacker Wendel — Fri, 18 Jun 2021 17:26:58 +0000

Light, fluffy, and short-grained, bulgur makes a great alternative to rice for veggie sushi. Here, it’s infused with maple syrup and rice vinegar for a touch of sweetness. Cilantro sprigs are tucked in with the vegetables to give these rolls a hit of fresh, herbal flavor. If you’re not a fan of cilantro, try substituting basil, parsley, or tarragon.

Yield: Makes 3 rolls

2 tablespoons brown rice vinegar
1 tablespoon pure maple syrup
1½ teaspoons arrowroot powder
¼ teaspoon sea salt
1 cup bulgur
3 toasted nori sheets
1 medium zucchini, seeded and cut into twelve 4×¼-inch strips
1 small red onion, halved, thinly sliced, and separated into strips (1 cup)
1 cup coarsely shredded carrots
12 fresh cilantro sprigs
Low-sodium tamari or soy sauce
Wasabi paste

Instructions

In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and salt.
In a small saucepan bring 1½ cups water to boiling. Stir in bulgur and vinegar mixture. Cover pan and remove from heat; let stand 20 minutes. Drain; fluff bulgur with a fork.
Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the bulgur onto nori. Using your fingers, press bulgur into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-third of the vegetable strips and cilantro lengthwise over bulgur.
Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
Repeat Steps 3 through 5 to make and cut two more rolls. Serve rolls with tamari and wasabi paste.

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Tartines with Wasabi-Ginger Beet and Avocado

Mary Margaret Chappell — Wed, 06 Jan 2021 18:54:20 +0000

Sushi seasonings such as ginger, wasabi, and rice vinegar add bright flavor notes to these jewel-tone tartines, a French version of the open-faced sandwich. If beets aren’t your thing, feel free to substitute grated carrots, which are just as sweet and colorful. And if you can’t find German-style rye bread, any whole grain bread will taste great in this satisfying open-face sandwich.

Yield: Makes 4 tartines

2½ teaspoons unseasoned rice vinegar or apple cider vinegar
1 teaspoon grated fresh ginger
1 large beet (6 oz.), shredded
Sea salt and freshly ground black pepper, to taste
2 avocados, halved and seeded
1 to 2 teaspoons wasabi paste
4 slices whole grain rye or sourdough bread, toasted
¾ cup broccoli sprouts or alfalfa sprouts

Instructions

In a bowl stir together 1½ tsp. of the vinegar and the ginger. Add beet; toss to coat. Season with salt and pepper.
Scoop avocado flesh into a separate bowl. Mash avocado with the wasabi paste and the remaining 1 tsp. vinegar. Season with salt and pepper.
To assemble, spread toast slices with mashed avocado mixture. Top with beets and sprouts.

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Spicy Tomato Sushi Rolls

Shelli McConnell — Fri, 31 Jul 2020 17:55:15 +0000

Butternut squash and savory seasoned tomatoes make a succulent filling for these vegan sushi rolls. You can also make these into on-the-go wraps by rolling them up like a burrito to eat out of hand. For more healthy eating inspiration, check out our favorite vegan recipes.

Yield: Makes 4 rolls

1½ cups low-sodium vegetable broth
¾ cup dry short grain brown rice
1½ cups frozen riced butternut squash
4 roma tomatoes, seeded and chopped (2 cups)
1 tablespoon reduced-sodium tamari
1 teaspoon grated fresh ginger
1 tablespoon sriracha sauce
2 teaspoons tahini
2 tablespoons brown rice vinegar
1 tablespoon pure maple syrup
4 8-inch toasted nori sheets
½ of a medium avocado, peeled and sliced
1 Persian cucumber, seeded and cut lengthwise into ¼-inch strips (5½ oz.)
2 carrots, coarsely shredded (1 cup)
4 scallions (green onions), trimmed to 6 inches and cut lengthwise into strips

Instructions

In a small saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Stir in frozen riced butternut squash. Let stand 5 minutes.
Meanwhile, for spicy tomatoes, in a bowl stir together the next five ingredients (through tahini).
Stir rice vinegar and maple syrup into brown rice mixture.
Lay a sushi mat on a cutting board; place a nori sheet lengthwise on mat. With damp fingers, spread one-fourth of the rice mixture over bottom two-thirds of the nori, leaving a ¼-inch border on side edges. Arrange one fourth of the avocado, cucumber, carrots, tomato mixture, and scallions along center of rice layer. Roll up nori toward the unfilled edge, using sushi mat to lift and tightly roll. Brush unfilled edge with water and press over top of roll. Repeat with remaining ingredients, making four rolls total. Slice each roll into 1-inch slices to serve.

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How to Make Vegan Sushi at Home

Mary Margaret Chappell — Thu, 07 May 2020 19:17:38 +0000

Sushi is easy to make at home, and it’s a super-healthy option for snacks and meals. Plus, you can get creative and max out on your favorite plant-based fillings. Here’s how to make and roll your own vegan sushi.

1. Select and Season the Grains

No, you don’t need specialty rice to make sushi. Any short-grain rice type will work, as will other small whole grains such as quinoa, millet, barley, and bulgur.

The real secret to tasty sushi rice and grains is the seasoning. This master recipe provides that perfect balance of sour and sweetness with a touch of salt—the flavor profile that gives the grains their “sushiness.” Be sure to use the optional arrowroot powder or cornstarch with non-rice grains, as it will help them stick together.

Sushi Rice Recipe (or Other Grains)

2 tablespoons brown rice vinegar or distilled white vinegar
1 tablespoon maple syrup
1½ teaspoons arrowroot powder or cornstarch, optional
¼ teaspoon salt, optional
2 cups hot cooked brown rice or other whole grains

Stir the vinegar, maple syrup, arrowroot (if using), and salt into 2 cups of hot (just-cooked) grains. Cover, and let stand 15 minutes so the grains absorb the flavors. Cool until easy to handle, then use to make sushi.

2. Choose Your Sushi Fillings

The following are some go-to fillings for veggie sushi rolls. Use as many or few as you’d like.

Avocado
Green onions (scallions)
Cucumber
Summer squash
Firm or extra-firm tofu
Leafy greens
Mushrooms
Tomatoes
Carrots
Cabbage
Sweet potato

Use Leftovers

Raid the fridge for roasted and steamed vegetables, beans, and spreads that can be tucked inside your rolls along with fresh veggies.

Veggies to Skip

Avoid potentially stringy or tough additions such as celery, fennel, or fat asparagus.

3. Prep Your Fillings Strategically

For the smoothest sushi rolling (and eating) experience, it’s important to be strategic in the way you prepare your chosen fillings. The best approach depends on the ingredient.

Slice into Strips

Avocados, green onions, cooked vegetables, cucumbers, summer squash, tofu, and leafy greens are best sliced into long strips so that they can be laid the length of the sushi roll.

Dice Small

Juicy or chewy items, such as mushrooms, tomatoes, and fruit, should be chopped into small pieces so they won’t fall out.

Grate

Grating hard vegetables, including carrots, cabbage, and other root veggies helps soften their crunch so they don’t upstage other fillings.

How to Roll Sushi

Set up a sushi-making station with a sushi mat or clean kitchen towel, some nori seaweed sheets, your seasoned grains, a selection of fillings, and a small bowl of water.
Place one nori sheet shiny side down on the mat or towel. Lightly dampen your hands with the water; then spread ⅔ cup seasoned grains on the nori sheet with your hands, leaving a 1-inch border along top and bottom edges. Wet the edges with a finger.
Arrange the fillings in a line across the center of the grains. Don’t go overboard: Overstuffed sushi can be hard to roll! Use the mat or towel to tightly roll the nori around the filling, tucking the filling under as you roll so it’s not pushed out the top or sides. Press to seal.
Using a sharp, damp knife, slice the roll into rounds. Serve with soy sauce, wasabi, and pickled ginger.

3 Types of Sushi

When you want to mix things up a bit while still getting your sushi fix, try these alternatives to maki (the nori-wrapped rolls that most people associate with sushi).

Temaki

Temaki, or hand rolls, are rolled like cones around sushi grains and fillings. To make: Cut nori sheets in half. Spread grains over ⅓ of the halved nori sheet, and top with filling choices. Roll the nori into a cone around the grains and fillings, and seal in place with a dab of wasabi, rice, or water.

Onigiri

Onigiri are compact balls of grains rolled around fillings. To make: Scoop ¼ cup sushi grains on a piece of plastic wrap. Make an indentation in the center, fill with small, chopped filling options, then cover fillings with more rice. Twist and squeeze the plastic wrap around the grains to make a tight ball. Garnish with nori sheets, sesame seeds, and pickled ginger, if desired.

Chirashi

Chirashi—which comes from the Japanese word for “scatter”—is a kind of sushi salad. Simply scatter your favorite sushi fillings over a bowl of sushi grains. That’s it!

Vegan Sushi Recipes from Forks Over Knives

Looking for sushi ideas beyond your basic freestyle veggie roll? Forks Over Knives has got a bunch to get your creative juices flowing.

This article was originally published on May 7, 2020, and has been updated.

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Curried Millet Sushi

Darshana Thacker Wendel — Thu, 27 Feb 2020 20:30:45 +0000

This recipe makes the most of millet’s flavor-absorbing potential by cooking the grain with spices before using it as a filling for this vegan sushi. To ensure the fillings stay fresh, cut these sushi rolls just before serving them.

Note: Soy sauce contains gluten. To make this recipe gluten-free, use gluten-free tamari sauce.

Yield: Makes 4 rolls

1 cup millet
1½ teaspoons curry powder
1½ teaspoons onion powder
1½ teaspoons garlic powder
¼ cup brown rice vinegar
2 tablespoons pure maple syrup
1½ teaspoons arrowroot powder
¼ teaspoon sea salt (optional)
4 toasted nori sheets
1 medium red sweet pepper, cut into eighteen 4×¼-inch strips
1 cup coarsely shredded carrots
2 small avocados, thinly sliced
1 cup fresh spinach
Low-sodium tamari or soy sauce (see note in intro)
Wasabi paste

Instructions

In a saucepan combine millet; curry, onion, and garlic powders; and 2 cups water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes. Remove from heat.
In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm millet. Cover pan; let stand 10 minutes.
Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the millet onto nori. Using your fingers, press millet into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-fourth of the vegetable strips, avocado slices, and spinach lengthwise over millet.
Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
Repeat Steps 3 through 5 to make and cut three more rolls. Serve rolls with tamari and wasabi paste.

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Quinoa Sushi with Thai Peanut Dipping Sauce

Darshana Thacker Wendel — Thu, 13 Feb 2020 19:12:07 +0000

A Thai-inspired peanut sauce is the perfect dipper for these delicate quinoa sushi rolls. Tip: Any shade of quinoa will work in this recipe, but red quinoa gives the rolls an extra pop of color.

Yield: Makes 3 6-piece rolls

Ingredients

THAI PEANUT SAUCE

¾ cup canned or cooked chickpeas, rinsed and drained
¼ cup water
2 tablespoons brown rice vinegar
1 tablespoon peanut butter
1 teaspoon sambal oelek or other chili sauce
¼ teaspoon minced fresh garlic
Sea salt (optional)

QUINOA SUSHI

½ cup quinoa, rinsed and drained
2 tablespoons brown rice vinegar
2 tablespoons pure maple syrup
2 teaspoons arrowroot powder
Sea salt (optional)
3 toasted nori sheets
1 Persian cucumber, seeded and cut into twelve 4×¼-inch strips
½ of a medium red sweet pepper, cut into twelve 4×¼-inch strips
1 scallion, cut into six 4× ¼-inch strips
12 fresh Thai or Italian basil leaves

Instructions

Make Thai Peanut Sauce: In a blender combine chickpeas, ¼ cup water, brown rice vinegar, peanut butter, sambal oelek, minced fresh garlic, and sea salt to taste (optional). Cover and blend until smooth. Set aside.
In a small saucepan combine quinoa and 1 cup water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes or until tender and water has been absorbed. Remove from heat.
In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm quinoa. Cover pan; let stand 10 minutes.
Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the quinoa onto nori. Using your fingers, press quinoa into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-third of the vegetable strips and basil lengthwise over quinoa.
Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
Repeat Steps 4 through 6 to make and cut two more rolls. Serve rolls with Thai Peanut Sauce.

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Southwest Rice Rolls

Carla Christian, RD, LD — Fri, 07 Dec 2018 02:34:24 +0000

Nori rolls are a great way to turn almost any combination of grains and veggies into convenient bite-size, take-along morsels. This vegan sushi recipe offers a fun variation on the Japanese classic. It calls for short-grain brown rice that’s seasoned with tomato sauce and chili powder. Then, Southwestern favorites like avocado and jalapeño are used for the filling. Finally, the rolls are served with fresh salsa and lime wedges instead of soy sauce. Once you’ve tried nori rolls without the usual Japanese ingredients, you’ll want to make them with everything. They’re a particularly good way to use up leftover cooked grains for lunch or dinner the next day.

Yield: Makes 40 pieces

1½ cups short-grain brown rice
½ cup tomato sauce
2 teaspoons chili powder
1 teaspoon garlic powder
5 8-inch-square sheets nori (seaweed)
1 avocado, thinly sliced
1 cup bite-size strips red bell pepper
1 fresh jalapeño, seeded and cut into bite-size strips
1 cup chopped fresh tomatoes
¼ cup finely chopped red onion
¼ cup snipped fresh cilantro
2 tablespoons fresh lime juice (from about 1 lime)
¼ teaspoon sea salt
Lime wedges

Instructions

Heat a 10-inch skillet over medium heat. Add the rice; cook and stir for 1 minute. Stir in 3 cups of water, the tomato sauce, chili powder, and garlic powder. Bring to a boil over high heat, stirring occasionally. Reduce heat to medium-low. Cover pan and simmer for 45 minutes. Remove from heat and let stand, covered, for 10 minutes. Spread the rice on a baking sheet; cool to room temperature.
For each roll, lay a sheet of nori on a sushi mat lined with plastic wrap. Using damp fingers, spread 1 scant cup of rice over the sheet to within 1 inch of the top edge. Arrange the avocado, bell pepper, and jalapeño crosswise on the rice, just below the center. Roll up from the bottom edge and press to seal the seam, brushing the edge with a little water if needed. Cut each roll into eight pieces. Arrange on a platter.
Combine the tomatoes, onion, cilantro, lime juice, and salt in a small bowl. Serve the nori rolls with salsa and lime wedges.

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Vegetable Brown Rice Sushi

Darshana Thacker Wendel — Tue, 06 Jun 2017 16:46:04 +0000

Once you get the hang of rolling them, sushi rolls are actually easy to make. If you don’t have a bamboo mat, you can use a cloth towel for rolling instead. For more tips, check out our Veggie Sushi 101 guide.

There are a variety of fresh crispy vegetables that give the flavor and color to the rolls, so feel free to experiment.

Yield: Makes 4 rolls or 32 pieces

3½ cups cooked short-grain brown rice
2 tablespoons pure maple syrup
1 tablespoon brown rice vinegar
¼ teaspoon sea salt (optional)
1 medium Persian cucumber, cut into ¼-inch sticks
1 medium red bell pepper, cut into ¼-inch strips
1 medium carrot, cut into ¼-inch sticks
1 avocado, thinly sliced
4 nori sheets
Low-sodium tamari or soy sauce for serving
Wasabi paste, for serving

Instructions

Combine the cooked rice, maple syrup, vinegar, and salt (if using) in a saucepan. Mix well and warm over the stove for 3 to 5 minutes until the liquid has been absorbed and the rice gets a bit sticky.
Assemble your sushi station: Include a cutting board, a sharp knife, a bamboo mat (or cloth towel), a bowl with water, rice, nori sheets, and the vegetables.
Place a nori sheet on the mat. Spread ¾ cup of the rice in a thin layer over most of the sheet. Keep your hands damp by dipping them in the bowl of water; this will prevent the rice from sticking to your fingers. Keep the rice ½ inch away from the top and bottom ends, the ends closest to and farthest from you. You can spread them right to the edges on the other two sides.
Place the cucumber, bell pepper, carrot, and avocado on top.
With the help of the mat, lift the bottom end of the nori sheet over the vegetables and tuck under. Roll the nori toward the top end. Using your fingers, apply water to the edge of the sheet and roll to seal it. Press the open ends to pack in any rice and vegetables trying to escape.
Using a sharp knife dipped in the bowl of water, cut the rolled sheet in half. Continue to cut each segment into halves until you get 8 pieces.
Repeat with the remaining sheets.
Serve with the tamari and wasabi paste.

https://www.youtube.com/watch?v=bOKp9ml6o3o

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Teriyaki Veggie Crunchy Roll Sushi

Spork Foods — Tue, 19 Aug 2014 12:00:23 +0000

There is so much more to vegan sushi than cucumber rolls! This recipe is a creative twist on a classic veggie roll, complete with a homemade teriyaki sauce.

Yield: Makes 3-4 rolls

Ingredients

Rice Ingredients:

1 cup organic short grain brown rice
1½ tablespoons organic rice vinegar
1 tablespoon evaporated cane sugar
¼ teaspoon sea salt

Filling Ingredients:

1 small Japanese yam, roasted
½ ripe avocado
1 carrot, cut into thin strips
½ cucumber, peeled and cut into thin strips
3-4 toasted nori sheets
¾ cup organic crispy brown rice cereal
½ cup pickled ginger

Teriyaki Sauce Ingredients:

½ cup wheat-free organic tamari
⅓ cup evaporated cane sugar
2 teaspoons brown rice vinegar
2 teaspoons pickled ginger, diced
¼ teaspoon garlic powder
2 tablespoons pineapple juice
½ teaspoon yuzu juice (optional)
2 teaspoons arrowroot powder, plus 1 tablespoons water, whisked

Instructions

Roast Japanese yam at 375°F for 45 minutes, or until soft. Peel and dice when cool and set aside in bowl.
In a medium saucepan, add 2 cups water and rice and cook according to directions. When cooked, transfer rice into a large bowl. With a wooden paddle, incorporate vinegar, sugar and sea salt into rice until slightly sticky, stirring vigorously. Let cool. Set aside.
For teriyaki sauce: In small pot over medium heat add tamari, sugar, vinegar, ginger, garlic powder, pineapple juice and yuzu, if using. Whisk. Cook for about 3 minutes, add arrowroot slurry and whisk. Cook about 30 more seconds.
To roll sushi, place sheet of toasted nori (shiny side down) on roller. With damp hands, spread cooked rice evenly over nori, leaving ½ inch on top portion of nori bare. Sprinkle with generous helping of crispy rice cereal. Flip sushi over onto plastic wrap lined sushi roller.
Place small amount cooked yam, avocado, carrots and cucumber in a horizontal line, about 1 inch from base of nori.
Turn sushi roller with fillings vertical to your body and slowly lift sides of sushi roller while making small rocking motions to align fillings. Using roller, tuck in filling until completely closed, allowing remaining top 3 inches of nori with rice to be exposed. Now fully enclose roll and squeeze gently. Slowly rock sushi using roller, until it forms a round shape. Gently press to seal, and round out sushi. Slide onto clean surface, and with a serrated damp knife, cut into 1 inch thick slices. When serving, drizzle with teriyaki sauce. Serve with ginger.

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