Vegan Sushi

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.

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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

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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

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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

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Calorie Summary for 1 Roll

1. Rice (1 portion): 200 kcal
2. Fillings (Average): 264 kcal
3. 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.

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Step-by-Step Vegan Sushi Instructions

1. Preparing the Sushi Rice

1. Rinse 1 cup of sushi rice under cold water until the water runs clear. This step is essential for removing excess starch.
2. Combine rice with 2 ½ cups of water in a rice cooker or pot. Cook until tender, following the appliance’s instructions.
3. In a small saucepan, heat ¼ cup rice vinegar, 2 tablespoons sugar, and 1 teaspoon salt until dissolved.
4. Once the rice is cooked, gently fold the vinegar mixture into the rice. Spread the rice on a baking sheet to cool completely.

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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.

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3. Assembling the Sushi Rolls

1. Set Up Your Station: Place a bamboo mat on a clean surface. Cover it with plastic wrap to prevent sticking.
2. Lay the Nori: Place a sheet of roasted nori, shiny side down, on the mat.
3. 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.
4. Add Fillings: Arrange avocado, cucumber, carrot, pickled radish, and tofu horizontally in the center.
5. Roll It Up: Using the bamboo mat, roll the sushi tightly. Seal the edge of the nori with a dab of water.
6. Slice: Using a sharp, wet knife, slice the roll into 6–8 even pieces.

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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.

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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.

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Nutritional Information Per Serving (1 Roll)

• Calories: 464–516 kcal
• Carbs: 56–60g
• Protein: 11–12g
• Fat: 12–14g
• Fiber: 4–5g

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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!