Sargent Choice Test Kitchen: Vegetarian Sushi

The sushi roll was cut, into bite size pieces. In the piece you see that the sushi is stuffed with tofu, avocado, carrot, and cucumber pieces, that are surrounded by sushi rice wrapped in nori seaweed paper.

Sargent Choice Test Kitchen: Vegetarian Sushi
February 26th, 2025

Why We Chose This Recipe

This vegetarian sushi recipe includes vibrant colors and a satiating avocado flavor. This recipe was created to taste Southeast Asian flavors in a vegetarian-friendly yet tasty way.

Recipe adapted from: Sargent Choice Archives
Yield: Makes 2 rolls, 6 pieces each

Ingredients

  • 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 Kirby 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  

Directions

  1. Prepare rice as directed, adding 1 teaspoon soy sauce to water. 
  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 a teaspoon of water to form a stiff paste. Let stand for at least 15 minutes to allow the 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 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.  
On the right a student is adding tofu to her nori paper, that already has rice, carrots, cucumbers, and scallions. The student on the left is shown grabbing nori seaweed paper.
On the right, a student adds tofu to her nori paper, which already has rice, carrots, cucumbers, and scallions. The student on the left is shown grabbing nori seaweed paper.

          Suggestions

          • Traditional recipes use white rice, which is carbohydrate dense and provides the body with a source of quick energy. Short-grain white rice allows the sushi to stick together. If you are looking for opportunities to incorporate whole grains, you could try the recipe with brown rice, a whole grain – which means all parts of the rice grain are present (bran, germ, endosperm). You may find a different flavor profile, texture, and more effort to stick the rolls together. Brown rice will also take longer to cook, so plan accordingly.
          • If you find it hard to buy an avocado or it isn’t ripe yet, you can use the boxed cream cheese instead. You’d have to cut the firm cream cheese into julienne strips. Then, you can layer the strips like you would the carrot or cucumber.

          What We Liked

          • Students loved the inclusion of avocado in the sushi rolls due to its texture. The smoothness of the avocado was paired well with the crunchiness of the carrots and cucumber.
          • The soy sauce kick in the sushi rice, in conjunction with the rice vinegar, led to flavor throughout the sushi roll.
          • While plain tofu does not provide much flavor on its own. When placed next to creamy avocado and soy-sauce sushi rice, the tofu absorbs the taste from its flavorful neighbors.

          Nutritional Value

          • Cucumbers and carrots are rich in fiber and water, which provides filling satisfaction in a meal or snack. These veggies also contain a variety of vitamins and minerals.
          • Rice serves as a source of carbohydrates, offering quick energy, making these bites satisfying and energizing.
          • Tofu is a great source of protein and provides long-lasting energy. It is also rich in calcium, which is essential for strong bones and overall health.
          • Avocado is a great source of fats that promote heart health.
          Feburary 26th, 2025
          Ashly Estrada, Nutrition Student