Heart-Healthy Spider Roll

Elevate your sushi game with this "Heart-Healthy Spider Roll," a wholesome twist on the classic favorite. Made with fiber-rich brown sushi rice, creamy avocado, crisp cucumber, and a satisfyingly crunchy baked hearts of palm "crab," this plant-based recipe is packed with flavor and nutrition. Whole-wheat panko breadcrumbs, smoky paprika, and a hint of maple syrup create a crispy, savory coating without deep frying. Easy to assemble with nori sheets and a bamboo mat, these rolls are finished with a sprinkle of sesame seeds for a nutty, heart-friendly touch. Perfect for a light lunch or a fun dinner, this refined sushi roll is low in sodium, full of texture, and irresistibly delicious. Healthy eating has never been this indulgent—or this fun!

Nutriscore Rating: 73/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Brown sushi rice
• 2 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Maple syrup
• 1 teaspoon Low-sodium soy sauce
• 1 cup Whole-wheat panko breadcrumbs
• 1 can (14 oz) Hearts of palm
• 0.5 teaspoon Smoked paprika
• 0.5 teaspoon Garlic powder
• 1 Avocado
• 0.5 Cucumber
• 4 Nori sheets
• 2 teaspoons Sesame seeds

Directions

Step 1

Rinse the brown sushi rice in a fine mesh sieve until the water runs clear. Combine it with 2 cups of water in a saucepan and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes or until tender. Let it sit, covered, for 10 minutes.

Step 2

While the rice cooks, prepare the hearts of palm 'crab'. Drain and rinse the hearts of palm, then shred them using your fingers or a fork into long, thin strips.

Step 3

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.

Step 4

In a small bowl, whisk together smoked paprika, garlic powder, soy sauce, and maple syrup. Add the shredded hearts of palm and toss to coat evenly.

Step 5

Spread the whole-wheat panko breadcrumbs on a plate. Roll the seasoned hearts of palm in the breadcrumbs to coat them. Place them on the baking sheet and bake for 15-20 minutes, flipping halfway through, until crispy and golden.

Step 6

Once the rice has cooled slightly, prepare sushi rice seasoning by mixing rice vinegar, maple syrup, and a pinch of salt. Fold the mixture gently into the rice with a wooden spoon.

Step 7

Prepare your other ingredients. Slice the avocado and cucumber into thin strips.

Step 8

Lay a nori sheet, shiny side down, on a bamboo sushi mat. Spread a thin, even layer of seasoned brown rice over the nori, leaving a 1-inch border at the top.

Step 9

Position a few baked hearts of palm pieces, avocado slices, and cucumber strips horizontally across the center of the rice.

Step 10

Using your bamboo mat, carefully roll the sushi away from you, pressing gently to keep it tight. Seal the edge of the nori with a dab of water.

Step 11

Repeat with the remaining ingredients to make four rolls.

Step 12

To serve, slice each roll into 6 pieces using a sharp, wet knife. Sprinkle sesame seeds on top for added flavor and heart-healthy fats.

Nutrition Facts

Serving size	1471.8 grams (1471.8g)

Amount per serving	% Daily Value*
Calories	1067

Total Fat 34.30g	44%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 3711mg	161%
Total Carbohydrate 172.00g	63%
Dietary Fiber 34.70g	124%
Total Sugars 11.20g
Protein 38.30g	77%

Vitamin D 0IU	0%
Calcium 377mg	29%
Iron 9mg	51%
Potassium 2117mg	45%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.8%

Protein: 13.3%

Carbs: 59.8%