Sargent Choice Test Kitchen: Vegetarian Brown Rice Sushi

Sargent Choice Vegetarian Brown Rice Sushi

April 26, 2022
Mia Sugarman, 4th Year Dietetics Major, Psychology Minor

Recipes modified from SCNC Archives
Yield: 2 servings, 6 rolls each

 Ingredients

  • 2/3 cup dry short-grain brown rice
  • 1 cup water
  • 1 teaspoon water
  • 2 teaspoons light soy sauce
  • 2 tablespoons seasoned rice vinegar
  • 1 teaspoon wasabi powder
  • 2 (8 ¼ by 7 ¼ – inch) sheets roasted nori (dried layer)
  • ½ cucumber, peeled, seeded, and cut into 1/16-inch-thick matchsticks
  • ½ medium carrot, cut into 1/16-inch-thick matchsticks
  • ½ avocado, peeled and cut into thin slices
  • ¾ ounces radish sprouts, roots trimmed
  • 6 ounces firm tofu, cut into several long pieces

Directions

  1. Prepare brown rice as directed with 1 teaspoon soy sauce.
  2. While rice is standing, stir together vinegar and remaining teaspoon soy sauce.
  3. Transfer rice to a wide, nonmetal bowl and sprinkle with vinegar mixture. Toss gently with a large spoon to combine. Cool rice, tossing occasionally, for about 15 minutes.
  4. Stir together wasabi and teaspoon of water to form a stiff paste. Let stand for at least 15 minutes to allow flavors to develop.
  5. Arrange 1 sheet of nori shiny side down on a sushi mat lengthwise. With damp fingers, gently press half the rice onto the nori with a 1 ¾–inch border on the farthest edge.
  6. Starting 1-inch from the side nearest you, arrange half the cucumber matchsticks, carrot matchsticks, avocado slices, and tofu pieces in an even strip horizontally across the rice (You may need to cut pieces to fit). Repeat with half the radish sprouts, letting some sprout tops extend beyond the edge.
  7. Roll the bottom edge of the mat toward the top edge while holding the filling in place and pressing firmly. Continue rolling to the top and press firmly to seal the roll. Let stand for 5 minutes with the seam down and cut crosswise into 6 pieces with a wet knife.
  8. Repeat steps 5-7 with the second sheet of nori.

What We Liked

  • The sushi was fun to roll.
  • Many different fillings could be used in the rolls.
  • The sushi was incredibly colorful and everyone loved the smell of the rice vinegar.
  • The ingredients can be made into rolls or mixed in a bowl.
  • The sushi could be served as a meal or a side dish by making more rolls and adding additional filling.

Suggestions

  • Spread the rice out along the seaweed and flatten it to enable the rolls to be rolled more effectively.
  • Cut the filling to be flat to make the sushi easier to roll.
  • Consider adding other protein such as salmon, tuna or crab.
  • Add other sauces such as spicy mayo to increase flavor and heat.

Nutritional Value

  • Brown rice is a whole grain and provides fiber, vitamins and minerals, as well as energy.
  • Tofu is a plan-based protein which is important for cellular growth and repair.
  • Avocados are high in potassium, which supports blood pressure, and it is also a good source of heart healthy monounsaturated fats.
  • Carrots are a good source of fiber, which helps support our digestion and keeps us full and satisfied. They are also a good source of beta carotene, which supports eye health.