Tofu & Shiitake Mushroom Sushi Rolls
These nutrient-dense plant-based sushi rolls are filled with fiber, protein, heart-healthy monounsaturated fats, and vitamins and minerals, plus they are much easier to make than you would think. Simply sauté the tofu and mushrooms, slice the veggies, and roll it all up in nori seaweed sheets! Perfect for a nutritious meal in a hurry or even a snack on-the-go.
Shiitake mushrooms are one of the healthiest varieties you can consume due to their powerful phytochemical content thought to help prevent cancer, boost immunity, and support cardiovascular health. Mushrooms in general also contain beta-glucan fiber which is fermented by beneficial bacteria species in the gut to produce beneficial short-chain fatty acids (compounds that nourish colon cells and are linked to countless health benefits). This beta-glucan fiber also helps to foster a healthy gut microbiome for optimal wellness.
Seaweed is a nutritional powerhouse and one of the few dietary sources of iodine, a mineral vital for proper thyroid function. Seaweed also contains numerous vitamins and minerals, antioxidants, and fiber (more food for those healthy gut bacteria!). Seaweed is also a regular part of the diets of individuals living in Okinawa, Japan, one of the Blue Zones of the world where people commonly live well into their 100's free of chronic disease. If incorporating seaweed into our diets will help us to be as healthy and happy as these Blue Zones residents, then I'll have what they're having!
This recipe is lower in carbohydrate than typical sushi that uses rice. It’s great for those who are pre-diabetic or diabetic, those looking to manage their weight, or if you are just looking for a lighter meal or snack option. You can always add brown rice or another high-fiber whole grain like barley to the rolls to make them more substantial.
Ingredients:
Organic, sprouted tofu, sliced into sticks
Shiitake mushrooms, sliced
Japanese cucumber (Persian or English varieties work well too), sliced into sticks
Carrots, sliced into sticks
Avocado, sliced
Scallions, chopped
Kale, chopped
Rice vinegar
Bragg's Liquid Aminos or low-sodium soy sauce
Toasted sesame oil
Directions:
In a pan, sauté the mushrooms and tofu over medium-low heat with some toasted sesame oil, a few sprays of Bragg's Liquid Aminos, and a splash of rice vinegar. Stir every few seconds and once the mushrooms are tender, remove from heat and set aside.
Lay out the nori seaweed sheets and in vertical sections, arrange the tofu, mushrooms, cucumber, carrots, avocado, scallions, and kale. Option to lightly spray with more Bragg's Liquid Aminos for extra flavor.
Dip your fingers in rice vinegar and roll the nori sheet into a sushi roll. Once you reach the end, seal the roll with a little more rice vinegar and smooth with your fingers.
Slice the roll down the middle, serve, and enjoy!
**Option to dip in my homemade peanut sauce. Click here for the recipe!**
