recipe // healthy veggie sushi rolls

Are you a meals person or a snacker? I’m definitely the latter, always grazing on small bites throughout the day. Now that I’ve got a new studio complete with a fridge, I’ve been keeping it stocks with snacks so I don’t crash. Protein and fresh veggies really do the trick and lately I’m loving these veggie sushi rolls that we whipped up. The eggs provide tons of protein, while the veggies and nuts provide the perfect crunchy bite that I always seem to crave (I’m more into savory flavors than sweet). Be sure to make a batch of our healthy sushi rolls for your next workday snack!

Healthy Veggie Sushi Rolls

This savory snack is packed with protein and fresh veggies!

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Prep Time 15 mins

Cook Time 10 mins

Total Time 25 mins

Course Appetizer, Lunch, Snack

Cuisine Japanese

Servings 8

Calories 213 kcal

Ingredients

  

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Egg omelet:

• 4 eggs whisked
• 2 tablespoons rice flour
• 2 teaspoons mirin (sweet cooking rice wine)
• 2 tablespoons chopped green onion

Swiss Chard Filling:

• 4-6 leaves of Swiss chard stems removed and finely chopped
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 3 tablespoons tahini
• 2 teaspoons lemon
• 2 tablespoons mayo
• 1/2 teaspoon chili sauce

Sushi Ingredients:

• 1/4 cup shredded unsweetened coconut
• 1/4 cup black sesame seeds
• 1/2 cup chopped peanuts
• 1/4 cup chopped green onion
• 8-10 sheets of nori

Instructions

 

• Whisk eggs together in a small bowl. Whisk in two teaspoons of mirin. While constantly whisking, gradually add in the rice flour, a tablespoon at a time. Be sure that the rice flour is completely mixed in before adding second tablespoon, to ensure that no lumps remain. 
• Heat 1 tablespoon of oil in a nonstick 9-inch sauté pan on medium heat. Once the oil is piping hot and almost smoking, pour in eggs and sprinkle with green onions. Tilt the the pan slightly while the egg is cooking and, using a silicone spatula, gently lift up the sides of omelet to allow the wet egg on top to dribble underneath the cooked part of the omelet. Turn the heat to low and cover the pan to help keep heat in. Check the omelet after 5 minutes and, when it is firm enough, use the spatula to flip it over. Turn the heat off and allow it to finish cooking in the pan. When it’s cool, flip it onto a cutting board and slice it into strips that are about 1-inch wide.
• Wash and dry the Swiss chard, cutting away most of the center stems. Finely chop the leaves into strips that are about 1/8” wide. Place the chard in a large bowl, add olive oil and salt, mix well and set aside at room temperature. In a small bowl mix tahini, mayo, lemon, and chili sauce, stirring well with a fork until smooth. Pour this mixture over the chard and toss with a fork to coat the chard evenly with the tahini mayo. Place the chopped peanuts and chopped green onion in two separate small bowls. Mix the sesame and coconut together in another small bowl.
• Now the fun part! Have a small bowl of warm water handy. Lay out the sushi mat and place a square of plastic wrap on top of it (to keep your nori from sticking to the mat). If you are using a silicone baking mat, you don’t need to use the plastic wrap.  Dip your fingertips into the bowl of water and wet the nori slightly. Place a 1-inch thick slice of egg omelet onto the nori, placing it about 1/3 of the way down the nori sheet so that when you roll it up, the excess nori will roll over the top of the veggies. Then place about 2-3 heaping tablespoons of chard on the omelet strip, sprinkle it with a little of the green onion, nuts and sesame-coconut mix and then roll up the sushi. If you wish, wrap the sushi roll into the plastic wrap for easy storage and on-the-go convenience. Continue making the other rolls. These will be very tasty eaten right away or you can refrigerate for a snack the next day.

Notes

You will also need either a bamboo sushi-rolling mat or a small silicone baking mat.

Nutrition

Calories: 213kcalCarbohydrates: 7gProtein: 7gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 83mgSodium: 231mgPotassium: 190mgFiber: 2gSugar: 1gVitamin A: 495IUVitamin C: 3mgCalcium: 80mgIron: 2mg

Keyword eggs, healthy recipe, sushi, vegetables, vegetarian

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So what do you think of our healthy snack recipe? Let us know what kinds of fillings you’d put in yours!

Enjoy!

Photography and styling by Jojotastic. Recipe developed by Claire McAleese for Jojotastic.

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