Sargent Choice Test Kitchen: Vegetarian Sushi

Ashly Estrada, Nutrition Student
March 4th, 2024

Recipe Courtesy of SC Archive
Yield: 2 Rolls, roughly 6 pieces each


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


    1. Prepare 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 to extend beyond the edge.
    7. Roll the bottom edge of mat toward the top edge while holding the filling in place and pressing firmly. Continue rolling to the top and press firmly to seal 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

    • Many of the students shared that they really enjoyed making and customizing their own sushi rolls.
    • You can easily adjust the ingredient quantities and serving size in this recipe to accommodate a larger number of people. This makes it perfect for serving as an appetizer, a bite-sized treat, or for having leftovers for another meal or snack.


    • Many students enjoyed drizzling soy sauce over their sushi. Consider opting for a low-sodium soy sauce to support overall sodium intake.
    • Opting for brown rice may yield a different flavor profile and texture, and it might require more effort to ensure the rolls stick together. Additionally, brown rice typically takes longer to cook, so plan accordingly.

    Nutritional Value

    • This recipe features a variety of vegetables, which fill us up while delivering a diverse range of vitamins, minerals, fiber, and antioxidants.
    • Tofu is a great source of protein, which helps us meet our protein needs and makes the energy from the meal last longer.
    • Rice provides carbohydrates for energy, and opting for brown rice is a delicious opportunity to try a whole grain, which enhances the dish with additional nutrients like fiber, vitamins, and minerals.