Yes – sushi is a great alternative to other lunch foods, although like most takeaway foods, it does contain some nasties and NO the vegetarian sushi rolls are not vegan because of the sauces used in the sushi!
Did you know bought sushi contains a lot of saturated fat and preservatives that aren’t so good for us? The mayonnaise used in sushi contains milk and egg products as well as extra additives containing saturated fat [Soybean Oil, Egg Yolk (9.5%), Distilled Vinegar, Salt, Rice Vinegar, Water, Flavour Enhancer (621), Flavouring (contains mustard), Preservative (3135)]. Like everything, in small doses this is totally fine, but I have provided a quick and easy recipe below that contains healthy monounsaturated and polyunsaturated fats as well as a great source of wholegrain, protein and veggies! The good thing about this recipe is that the base of the recipe is vegan so swap out the tuna with tofu or more veg, and it still has that creamy taste bought sushi gives you.
I will say, if you decide to create vegan rolls – avocado is a great ‘binding’ ingredient that is good to stick all the ingredients together which the tuna does very well.
I found using a bamboo sheet to help roll the sushi was great, you can purchase these in the same section as the nori rolls at the supermarket or Asian store.
Ingredients (serves 3)
- 1.5 cups of brown rice (I used a brown rice & quinoa mix but either will do)
- Pinch of salt
- 3 tbl rice wine vinegar
- 3 seaweed nori sheets
- 1/2 an avocado
- 2 tins of tuna, drained (or tofu for vegan/vegetarian)
- 1 tbl hulled tahini
- 1 tbl olive oil
- 1/2 a cucumber, thinly sliced
- 1/2 a carrot, thinly sliced
- Cook the brown rice in a pot of boiling water with a pinch a salt for approximately 30 minutes or until cooked (not mushy)
- Drain the rice and add the rice wine vinegar and set aside to cool before using
- Thinly slice the carrot and cucumber and set aside
- Drain the tuna and scoop both tins into a small bowl. Add hulled tahini and olive oil to the tuna and mix thoroughly
- Lay out the nori sheet (shiny side down) and layer the cooled rice on the sheet leaving about a 2cm space on both the top and bottom ends but dragging the rice to cover both sides of the nori sheet
- Layer avocado, carrot, cucumber and tuna on the sheet until enough to create a roll – but do not over fill
- Tightly roll the nori sheet preferably using the bamboo sheet and using a small bit of water to dampen along the end of the nori sheet to allow it to seal the end
- Cut the rolls into desired sizes and enjoy