Heart-Healthy Unagi Nigiri

Dive into the guilt-free indulgence of "Heart-Healthy Unagi Nigiri," a creative plant-based twist on the traditional sushi favorite. This recipe swaps traditional eel for tender, caramelized eggplant, seared to perfection and glazed with a smoky-sweet blend of tamari, mirin, and maple syrup. Paired with seasoned brown sushi rice, this dish is a powerhouse of fiber and flavor, ideal for those looking to enjoy sushi with a nutritious edge. A touch of smoked paprika elevates the eggplant, giving it the signature umami depth of unagi without the added sodium or fat. Wrapped in vibrant nori and finished with optional wasabi and pickled ginger, this vegan nigiri is perfect for sushi enthusiasts seeking a heart-healthy, eco-conscious alternative. Ready in under an hour, it’s a deliciously wholesome way to satisfy your sushi cravings!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 8

Ingredients

• 1 cup Brown sushi rice
• 1.5 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Maple syrup
• 1 teaspoon Low-sodium soy sauce
• 1 medium Eggplant
• 1 teaspoon Olive oil
• 2 tablespoons Low-sodium tamari
• 1 tablespoon Mirin
• 1 tablespoon Maple syrup
• 0.5 teaspoon Smoked paprika
• 1 sheet Nori sheets
• 2 tablespoons Pickled ginger (optional)
• 1 teaspoon Wasabi paste (optional)

Directions

Step 1

Rinse the brown sushi rice thoroughly under cold water until the water runs clear.

Step 2

In a medium pot, combine the rice and water. Bring to a boil, reduce the heat to low, and cover. Let it simmer for about 25 minutes or until all the water is absorbed.

Step 3

Once cooked, remove the rice from the heat and let it rest for 10 minutes before fluffing it with a fork.

Step 4

In a small bowl, mix the rice vinegar, 1 teaspoon maple syrup, and low-sodium soy sauce. Gently fold this mixture into the cooked rice to season it. Allow the rice to cool to room temperature.

Step 5

While the rice cooks, prepare the eggplant. Peel the eggplant, then slice it into rectangles approximately 2 inches long, 1 inch wide, and 1/4 inch thick to mimic unagi fillets.

Step 6

In a non-stick skillet, heat the olive oil over medium heat. Sear the eggplant slices for 2-3 minutes per side until softened and golden brown.

Step 7

In a small bowl, whisk together the low-sodium tamari, mirin, 1 tablespoon maple syrup, and smoked paprika to make the glaze.

Step 8

Brush the glaze generously onto the eggplant slices. Reduce the heat to low and allow the slices to caramelize in the pan for about 1-2 minutes. Remove from heat and set aside.

Step 9

Using wet hands, mold about 1 tablespoon of the seasoned rice into small oval-shaped mounds.

Step 10

Cut the nori sheet into thin strips (about 1/2 inch wide). Place one glazed eggplant slice on top of each rice mound and secure it with a strip of nori wrapped around the center.

Step 11

Repeat until all the rice and eggplant slices are used.

Step 12

Serve the heart-healthy unagi nigiri with optional pickled ginger and a small amount of wasabi paste for garnish.

Nutrition Facts

Serving size	1158.9 grams (1158.9g)

Amount per serving	% Daily Value*
Calories	637

Total Fat 17.40g	22%
Saturated Fat 2.80g	14%
Polyunsaturated Fat 1.70g
Cholesterol 0mg	0%
Sodium 2496mg	109%
Total Carbohydrate 108.90g	40%
Dietary Fiber 19.40g	69%
Total Sugars 44.80g
Protein 14.90g	30%

Vitamin D 0IU	0%
Calcium 103mg	8%
Iron 3mg	18%
Potassium 1493mg	32%

*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: 24.0%

Protein: 9.1%

Carbs: 66.8%