Heart-Healthy Vegetable Sushi

Delight your taste buds and nourish your heart with this vibrant and wholesome recipe for Heart-Healthy Vegetable Sushi. Featuring short-grain brown rice seasoned with a touch of rice vinegar and maple syrup, these colorful sushi rolls are packed with crisp cucumber, sweet red bell pepper, creamy avocado, and nutrient-rich baby spinach. Wrapped in nori sheets and garnished with sesame seeds, this plant-based dish is as flavorful as it is nutritious. Perfect for light lunches, elegant appetizers, or even a fun DIY dinner, this recipe caters to both vegans and those seeking low-sodium options. With easy-to-follow steps and minimal prep time, you’ll be rolling up a healthier spin on sushi in no time. Pair it with pickled ginger and a dab of wasabi for an extra kick!

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:25 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Short-grain brown rice
• 2 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Maple syrup
• 1 teaspoon Low-sodium soy sauce or tamari
• 5 sheets Nori sheets
• 1 medium Cucumber
• 1 large Carrot
• 1 large Avocado
• 1 medium Red bell pepper
• 1 cup Baby spinach leaves
• 1 tablespoon Sesame seeds
• 1 tablespoon Optional pickled ginger
• 1 teaspoon Optional wasabi paste

Directions

Step 1

Rinse the short-grain brown rice under cold water until the water runs clear. Combine the rice and water in a medium saucepan, bring to a boil, then reduce the heat to low and cover. Cook for 25 minutes or until the water is absorbed. Remove from heat and let the rice sit, covered, for 10 minutes.

Step 2

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

Step 3

While the rice is cooling, prepare the vegetables. Cut the cucumber, carrot, avocado, and red bell pepper into thin, evenly sized strips. Wash and dry the baby spinach leaves.

Step 4

Place a sheet of nori shiny side down on a bamboo sushi mat or a clean kitchen towel. Spread an even layer of the seasoned brown rice over two-thirds of the nori sheet, leaving the top third uncovered.

Step 5

Layer a few strips of cucumber, carrot, avocado, and red bell pepper in a horizontal line across the rice, about 1 inch away from the bottom edge. Add a few spinach leaves on top of the vegetables.

Step 6

Using the bamboo mat or towel, lift the edge of the nori sheet closest to you and fold it over the filling. Tightly roll the nori while gently pressing to form a compact sushi roll. Seal the edge of the nori sheet with a small dab of water.

Step 7

Repeat with the remaining ingredients to make additional rolls.

Step 8

Using a sharp knife, slice each roll into 6-8 pieces. Wipe the blade clean with a damp cloth between cuts to maintain neat slices.

Step 9

Sprinkle the sliced rolls with sesame seeds and serve with optional pickled ginger and wasabi paste on the side, if desired.

Nutrition Facts

Serving size	1365.7 grams (1365.7g)

Amount per serving	% Daily Value*
Calories	753

Total Fat 37.40g	48%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 5.80g
Cholesterol 0mg	0%
Sodium 574mg	25%
Total Carbohydrate 99.30g	36%
Dietary Fiber 26.80g	96%
Total Sugars 17.50g
Protein 17.80g	36%

Vitamin D 0IU	0%
Calcium 177mg	14%
Iron 5mg	30%
Potassium 2283mg	49%

*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: 41.8%

Protein: 8.8%

Carbs: 49.3%