High Protein Sushi Veggie Roll

Elevate your sushi game with this vibrant and nutritious High Protein Sushi Veggie Roll! This recipe swaps traditional rice for protein-rich quinoa and features a medley of fresh vegetables, crispy pan-seared tofu, and tender edamame, all wrapped in nori sheets for a flavor-packed, plant-based twist on sushi. Seasoned with a savory soy sauce marinade and sprinkled with nutty sesame seeds, these rolls are as visually stunning as they are satisfying. Perfect for meal prep, lunchboxes, or a healthy dinner, this simple, 35-minute recipe is a must-try for sushi lovers looking for a high-protein, vegetarian option. Serve with soy sauce, sriracha, or your favorite dipping sauce for an irresistible meal!

Nutriscore Rating: 82/100

Prep Time:25 mins

Cook Time:10 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup Cooked quinoa
• 4 sheets Nori sheets
• 200 grams Firm tofu
• 2 tablespoons Soy sauce (low sodium)
• 1 medium Avocado
• 1 medium Cucumber
• 1 medium Carrot
• 0.5 cup Edamame (shelled, cooked)
• 1 tablespoon Rice vinegar
• 1 teaspoon Maple syrup
• 2 tablespoons Sesame seeds
• 1 teaspoon Sriracha (optional)

Directions

Step 1

Press the firm tofu between two plates with a weight on top for 15 minutes to remove excess moisture, then slice into thin strips.

Step 2

In a small bowl, mix soy sauce, rice vinegar, and maple syrup. Marinate the tofu strips in this mixture for 10 minutes.

Step 3

While the tofu is marinating, prepare the vegetables: Cut the avocado into thin slices, julienne the cucumber and carrot, and set aside.

Step 4

Heat a non-stick skillet over medium heat and cook the marinated tofu strips for 2-3 minutes per side, or until lightly browned. Set aside to cool.

Step 5

In a mixing bowl, combine the cooked quinoa with 1 teaspoon of rice vinegar. Mix well to slightly season the quinoa and make it stickier.

Step 6

Place a nori sheet shiny side down on a bamboo sushi mat or a clean flat surface.

Step 7

Spread a thin, even layer of the quinoa over the nori sheet, leaving about 1 inch of space at the top edge for sealing.

Step 8

Arrange a small amount of tofu, avocado slices, cucumber, carrot, and edamame horizontally across the center of the quinoa layer.

Step 9

Using the sushi mat, carefully roll up the nori, applying gentle pressure to create a tight roll. Wet the exposed edge of the nori with a bit of water to seal the roll.

Step 10

Repeat this process for the remaining nori sheets and filling ingredients.

Step 11

Using a sharp knife, slice each roll into bite-sized pieces. Wipe the knife with a damp cloth between cuts to keep the edges clean.

Step 12

Sprinkle sesame seeds on top of the sliced sushi rolls for garnish.

Step 13

Serve with soy sauce and a dab of sriracha for dipping, if desired.

Nutrition Facts

Serving size	(977.1g)

Amount per serving	% Daily Value*
Calories	962.9

Total Fat 50.9g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 1312.2mg	0%
Total Carbohydrate 92.6g	0%
Dietary Fiber 29.5g	0%
Total Sugars 18.1g
Protein 53.2g	0%

Vitamin D 0IU	0%
Calcium 497.9mg	0%
Iron 11.7mg	0%
Potassium 2663.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.0%

Protein: 20.4%

Carbs: 35.6%