ucalorie Sushi doesn’t have to include fish to be flavorful and satisfying. This vegan sushi recipe combines fresh, plant-based ingredients with perfectly seasoned rice to create a delicious and nutritious meal. It’s a fantastic option for anyone looking to enjoy sushi in a healthier, cruelty-free way. Plus, it’s customizable and easy to make at home!
This recipe includes a detailed calorie breakdown of each ingredient, so you can keep track of your intake while enjoying a delectable, guilt-free meal.
Calorie Breakdown of Ingredients
For the Sushi Rice (Per Serving of 4 Rolls)
- Sushi Rice (1 cup uncooked = ~3 cups cooked):
- Calories: 687 kcal (229 kcal per cup cooked)
- Carbs: 148g
- Protein: 13g
- Fat: 1g
- Rice Vinegar (¼ cup):
- Calories: 15 kcal
- Carbs: 0.1g
- Protein: 0g
- Fat: 0g
- Sugar (2 tbsp):
- Calories: 96 kcal
- Carbs: 24g
- Protein: 0g
- Fat: 0g
- Salt (1 tsp): Negligible calories.
Total for Sushi Rice: ~798 kcal
Per Roll (using ¼ of the rice): ~200 kcal
For the Fillings (Per Roll)
- Avocado (½ fruit, ~75g):
- Calories: 120 kcal
- Carbs: 6g
- Protein: 1g
- Fat: 11g
- Cucumber (¼ medium cucumber, ~50g):
- Calories: 8 kcal
- Carbs: 1.9g
- Protein: 0.3g
- Fat: 0g
- Carrot (¼ medium carrot, ~25g):
- Calories: 10 kcal
- Carbs: 2.3g
- Protein: 0.2g
- Fat: 0g
- Pickled Radish (2 tbsp, ~30g):
- Calories: 6 kcal
- Carbs: 1.5g
- Protein: 0.1g
- Fat: 0g
- Smoked Tofu (3 slices, ~50g):
- Calories: 120 kcal
- Carbs: 2.2g
- Protein: 10g
- Fat: 8g
Total for Fillings Per Roll: ~264 kcal
Optional Toppings (Per Roll)
- Sesame Seeds (1 tsp):
- Calories: 17 kcal
- Carbs: 0.7g
- Protein: 0.6g
- Fat: 1.6g
- Vegan Mayo (1 tsp):
- Calories: 30 kcal
- Carbs: 0.2g
- Protein: 0g
- Fat: 3.3g
- Sriracha Sauce (1 tsp):
- Calories: 5 kcal
- Carbs: 1g
- Protein: 0g
- Fat: 0g
Calorie Summary for 1 Roll
- Rice (1 portion): 200 kcal
- Fillings (Average): 264 kcal
- Toppings (Optional): ~52 kcal (using all three toppings in moderation)
Grand Total Per Roll: ~516 kcal (with toppings)
Without Toppings: ~464 kcal
Note: Depending on your ingredients and portions, the calories may vary slightly.
Step-by-Step Vegan Sushi Instructions
1. Preparing the Sushi Rice
- Rinse 1 cup of sushi rice under cold water until the water runs clear. This step is essential for removing excess starch.
- Combine rice with 2 ½ cups of water in a rice cooker or pot. Cook until tender, following the appliance’s instructions.
- In a small saucepan, heat ¼ cup rice vinegar, 2 tablespoons sugar, and 1 teaspoon salt until dissolved.
- Once the rice is cooked, gently fold the vinegar mixture into the rice. Spread the rice on a baking sheet to cool completely.
2. Preparing the Fillings
While the rice cools, prepare the fillings:
- Thinly slice avocado, cucumber, carrot, pickled radish, and smoked tofu.
- Arrange them in separate bowls for easy access during assembly.
3. Assembling the Sushi Rolls
- Set Up Your Station: Place a bamboo mat on a clean surface. Cover it with plastic wrap to prevent sticking.
- Lay the Nori: Place a sheet of roasted nori, shiny side down, on the mat.
- Spread the Rice: Wet your hands to prevent sticking, then spread a thin layer of sushi rice across the nori, leaving a 1-inch border at the top.
- Add Fillings: Arrange avocado, cucumber, carrot, pickled radish, and tofu horizontally in the center.
- Roll It Up: Using the bamboo mat, roll the sushi tightly. Seal the edge of the nori with a dab of water.
- Slice: Using a sharp, wet knife, slice the roll into 6–8 even pieces.
4. Garnishing and Serving
- Sprinkle sesame seeds over each piece.
- Drizzle with vegan mayo and sriracha sauce for added flavor.
- Serve with soy sauce, pickled ginger, and wasabi on the side.
FAQs About Vegan Sushi
Q: Can I use brown rice instead of sushi rice?
A: Yes, but the texture will be different. Brown rice doesn’t have the same sticky consistency, so it may be harder to roll.
Q: Can I make this gluten-free?
A: Yes! Use tamari instead of soy sauce, and ensure all other ingredients are labeled gluten-free.
Q: How many calories are in 4 rolls?
A: For 4 rolls with toppings, the total is approximately 2,064 kcal.
Nutritional Information Per Serving (1 Roll)
- Calories: 464–516 kcal
- Carbs: 56–60g
- Protein: 11–12g
- Fat: 12–14g
- Fiber: 4–5g
Final Thoughts
With this recipe, you can enjoy restaurant-quality vegan sushi at home. Not only is it delicious, but it’s also packed with nutrients, making it a wholesome meal option. The detailed calorie breakdown ensures you can keep track of your dietary goals while indulging in this plant-based delight. So, grab your bamboo mat and start rolling!
Leave a Reply