Mediterranean Diet Vegetable Sushi

Experience a delightful fusion of Japanese culinary tradition and Mediterranean flair with this Mediterranean Diet Vegetable Sushi. This recipe swaps traditional sushi rice for protein-packed quinoa, gently seasoned with rice vinegar and olive oil for a healthy, flavorful twist. Rolled into nori sheets and packed with vibrant veggies like cucumber, red bell pepper, creamy avocado, and julienned carrots, it’s elevated by the addition of salty Kalamata olives, fresh parsley, and a hint of zesty lemon juice. Perfect as a light lunch or nutritious snack, these sushi rolls are gluten-free, plant-based, and brimming with fresh flavors. Serve with a side of hummus or tahini for an authentic Mediterranean touch that’s sure to impress.

Nutriscore Rating: 74/100

Prep Time:25 mins

Cook Time:15 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 2 tablespoons Rice vinegar
• 1 teaspoon Olive oil
• 4 sheets Nori sheets
• 1 medium (cut into thin strips) Cucumber
• 1 medium (cut into thin strips) Red bell pepper
• 1 large (sliced) Avocado
• 1 medium (julienned) Carrot
• 8 pitted and halved Kalamata olives
• 2 tablespoons (chopped) Fresh parsley
• 1 teaspoon Lemon juice
• 0.25 teaspoon Salt

Directions

Step 1

Rinse the quinoa thoroughly under cold water. In a medium saucepan, combine the quinoa with water and bring to a boil over medium-high heat.

Step 2

Reduce the heat to low, cover, and let simmer for 15 minutes or until the quinoa is tender and all the water has been absorbed.

Step 3

Transfer the cooked quinoa to a large bowl. While still warm, stir in the rice vinegar, olive oil, and salt. Let the quinoa cool to room temperature.

Step 4

Place a sheet of nori shiny side down on a bamboo sushi mat or a clean kitchen towel.

Step 5

Spread a thin, even layer of quinoa over the nori, leaving about 1 inch (2.5 cm) of space at the top edge.

Step 6

Arrange cucumber, red bell pepper, avocado, carrot, Kalamata olives, and a sprinkle of chopped parsley in a horizontal line across the center of the quinoa.

Step 7

Drizzle lemon juice lightly over the vegetables.

Step 8

Using the bamboo mat or kitchen towel, start rolling the nori tightly from the edge closest to you, pressing gently to form a firm roll. Wet the exposed edge of the nori with a little water to seal the roll.

Step 9

Repeat the process with the remaining nori sheets and filling ingredients.

Step 10

Using a sharp knife, slice each roll into 6-8 pieces. Wipe the knife blade with a damp cloth between cuts to ensure clean slices.

Step 11

Serve immediately or refrigerate for up to 4 hours. Pair with hummus or a tahini dipping sauce for an extra Mediterranean touch.

Nutrition Facts

Serving size	(1348.9g)

Amount per serving	% Daily Value*
Calories	1223.7

Total Fat 66.1g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 5.0g
Cholesterol 0mg	0%
Sodium 2408.6mg	0%
Total Carbohydrate 133.7g	0%
Dietary Fiber 23.4g	0%
Total Sugars 11.2g
Protein 32.9g	0%

Vitamin D 0IU	0%
Calcium 195.7mg	0%
Iron 9.6mg	0%
Potassium 2054.3mg	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: 47.2%

Protein: 10.4%

Carbs: 42.4%