Store-bought sushi is one of those “easy to grab” lunches that most think of as a “healthy” option. But did you know sushi rice contains sugar? Most sushi fillings also contain some kind of food allergens such as gluten and soy (found in soy sauce, teriyaki sauce, deep fried crumbing), dairy (found in Japanese mayonnaise) and preservatives and sugar (found in marinades).
Why not make your own quinoa sushi that is full of fresh and unprocessed ingredients for a simple, nourishing lunch. These sushi rolls are a great lunch for at home or to take in a packed lunch. Kids love these sushi rolls too. In this recipe, we substitute starchy white rice for high protein quinoa and blended broccoli but you can also make these rolls simply just with protein and vegetables.
There are a lot benefit for these sushi roll, let’s start with just three simple one;
- Quinoa Sushi contains healthy protein, slow-release carbohydrates and fiber providing you with a satisfying and filling lunch or snack. Quinoa is a high protein, gluten-free alternative to rice that provides a healthy source of slow release carbohydrates.
- Nori (edible seaweed) is rich in iodine needed for a healthy thyroid function. Nori is also a source of the minerals calcium, iron and magnesium.
- Choosing quality protein options such as cooked fish or canned salmon, tuna or cooked chicken adds extra protein and nutritional content to your rolls. We choose canned tuna in oil.
Instead of quinoa, you can use ‘cauliflower/broccoli rice’. To make cauliflower/broccoli rice simply grate cauliflower/broccoli florets and steam or pan fry until just tender. However, instead of choosing just one we combine both together – the broccoli and quinoa.
It’s simple, elegant and delicious. Quinoa adds a faint crunch that rice doesn’t, and the nutty flavor really makes the other ingredients sing. I chose tuna because it’s the easiest sushi grade fish for me to find, but this would also be delicious with salmon, yellowtail, shrimp or even grilled chicken.
To cut that perfect slice of sushi, start by placing uncut nori rolls in the refrigerator for 5 – 10 minutes before cutting. Use a wet knife to cut for clean and even cut sushi. Remember to clean your knife every once or twice you slice the sushi.
- 1 cup cooked Mixed Quinoa
- 3 Nori Sheets
- 1 cup of broccoli
- 1 cucumber
- 250g of canned tuna in oil
Prepare fillings and set aside. We slice the cucumber and soak in hot water for a minute and dried the kale leaves. Place nori sheets on a flat surface and run wet fingers along the edge.
Line one end of the nori sheet with quinoa and broccoli mixture then top with filling (we top it with cucumber, kale, and canned tuna) all the way across one edge. Gently fold filling end over on itself and continue rolling to form a tight cylinder.
Gently cut through the roll with the sharp knife using very little weight and a back and forward motion. Cut into bite-size pieces (approximately 6 pieces per roll). Leave in the fridge for 5-10 minutes before serving (sushi holds better when chilled).
Serve as is or with soya sauce and wasabi for a dipping sauce.