Plant Based Sushi

PLANT BASED SUSHI:

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Are you on a plant based diet or are planning to start?

Do you love eating sushi but are not sure whether or not you can eat it anymore?

Would you like to know about some food outlets that offer plant based sushi, or want some such recipes that you can try making yourself?

Getting on a plant based diet has its own health benefits, but sometimes, it can be a little restrictive on your taste buds. But what if we tell you that you don’t really have to give up your favourite sushi, just because you are moving to a different type of diet?

In fact, with this article, we will help you eat and relish your plate of sushi, which in fact will be entirely made out of plant based ingredients. From what ingredients in regular sushi to avoid on a plant based diet, to where you can find plant based sushi, and even how to make it at home, we are sharing it all here. Don’t believe us? Well, read on and see for yourself! 

3 Plant Based Sushi *EASY TO MAKE RECIPES*

If you don’t want to head out to a restaurant or buy it from a store, you can still enjoy your very own homemade plant based sushi. 

Here are 3 easy to make recipes for plant based sushi that will not only taste really delicious, but will also help you stay on your specific diet, while getting your health benefits from the various plant based ingredients that these use: 

1. Vegan and plant based sushi roll

Ingredients

  • Sticky rice or white sushi
  • Cucumber – sliced into thin stripes
  • Carrots – sliced into thin stripes
  • Avocadoes – sliced into thin stripes
  • Sheets of nori, or roasted seaweed
  • Toasted sesame seeds
  • Soy sauce and sushi ginger – optional 
  • Water 

Equipment

  • Pot with lid
  • Knife 
  • Chopping board
  • Bamboo mat  
  • Ladle or spoon
  • sharp serrated knife

Step by step instructions

  • Start by placing the water and rice in the pot and bring it to a boil. You need to take the water to rice ratio of 2:1.
  • Once the rice is cooked properly, drain it from the water and run it under cold water. Set this aside and let it cool down naturally.
  • Now take the bamboo mat and place the nori sheet on it with the smooth side facing downwards. 
  • Take the boiled rice and carefully spread it on the textured side of the nori. You don’t have to spread the rice in a thick layer; even spreading out a few grains of rice at a time will be enough. Just make sure it spreads on most of the nori.
  • Add the desired amount of cucumber, avocadoes and carrot slices on the rice that is on top of the nori. See that it is about a third of the way from the bottom part of the nori. 
  • Now very firmly but carefully pull the bottom edge of the nori towards the top and around the vegetable slices. Tuck the nori under the vegetables and keep rolling the roll in an upward direction.
  • This will create a kind of log
  • Keep this aside and continue to make the rest of the rolls in the same way.
  • Once the sushi logs stay in place for a few minutes, take a sharp serrated knife and slice each piece of sushi log in about 7 to 8 pieces.
  • Place these on a plate and sprinkle the toasted sesame seeds on the top

2. Vegan Spicy Crab Sushi Roll

Ingredients

  • Sushi rice 
  • Seasoned sushi vinegar 
  • 2 blocks of baked tofu
  • 2 to 3 tbsp. vegan mayo
  • 1 to 2 tbsp. sriracha 
  • 1 avocado – sliced 
  • Teriyaki sauce 
  • Toasted nori 
  • Sesame seeds 
  • Water 

Equipment

  • Pot with lid
  • Box grater 
  • Sushi mat
  • Sheet of plastic wrap 
  • Knife 
  • Flipping spoon
  • Cutting board 

Step by step instructions

  • Boil sushi rice, drain off and season with the seasoned sushi vinegar. 
  • Grate tofu on the smallest grater side. Mix with mayo and sriracha and refrigerate.
  • Cover the sushi mat with plastic wrap.
  • Cut the nori in half and place on sushi mat. Add rice and sprinkle sesame seeds.  
  • Flip the nori with the rice now facing the bottom. Place the tofu mix in the centre.
  • Take the top of the nori and start folding away from you and over the mix. Tuck it around the mix and keep rolling to form a cylinder.
  • Place avocado slice on sushi roll, roll and gently press.
  • Serve with teriyaki sauce and sesame seeds. 

3. Plant based vegan sushi rolls

Ingredients

  • 2 cups short grain white rice 
  • 2 cups mushroom – chopped
  • 1 cup onion – chopped 
  • Choice of sweetener 
  • Soy sauce 
  • Nori sheets
  • Pickled radish – ½ inch slices
  • Cucumber – ¼ inch slices
  • Avocadoes – sliced 
  • Sesame seeds
  • Sesame oil
  • Salt to taste 
  • Water 

Equipment

  • Sushi roller
  • Cutting board
  • Rice cooker 
  • Pan 
  • Knife 

Step by step instructions

  • Cook the rice in water and drain.
  • Cook mushroom and onions in a pan with little oil (optional). Add sweetener and soy sauce.
  • Cook till soft.
  • Keep the liquid to use as dipping sauce
  • Place sushi roller on cutting board. Lay down the nori with shinier side up.
  • Cover with rice, sesame seeds, sliced and cooked vegetables and salt.
  • Roll firmly and press. 
  • Cut and serve.  

5 *PLACES TO BUY* Plant Based Sushi

1. Whole Foods

Store location:

  • New York City
  • Los Angeles 
  • The brand has launched the plant based sushi in 10 states across the USA at 40 Whole Foods Stores.

Menu options

  • A tomato based sushi known as Ahimi California Roll and Ahimi Sushi Combo, both of which are vegetarian and vegan friendly.

SEE IT HERE: https://www.supermarketnews.com/seafood/whole-foods-adding-plant-based-tuna-sub-sushi-bar

2. The Vegan House 

Store location

  • 1717 N Wilcox Ave in Los Angeles, California 90028

Menu options

  • Authentic Thai vegan cuisine

SEE IT HERE: http://www.veganhousela.com/location.aspx

3. Kotobuki Japanese Restaurant 

Store location

  • 721 W 21st St Norfolk in Virginia 23517

Menu options

  • Buddha roll made out of Shiitake mushrooms, 

SEE IT HERE: http://kotobukisushibar.com/about.html

4. Beyond Sushi 

Store location

  • New York City

Menu options 

  • Special sushi roll of the month
  • Mighty Mushroom roll with six grain rice, tofu, enoki, shiitake and micro-arugula
  • Green Machine roll with six grain rice, cucumber, basil marinated vegetables and asparagus. 

SEE IT HERE: https://beyondsushi.com/

5. Shizen Vegan Sushi Bar & Izakaya 

Store location

  • 370, 14th Street, San Francisco, CA 94103

Menu options

  • Fully vegan menu combined with a classic vegetarian form of cooking known as shojin, which has its origins in Buddhism.
  • Local and seasonal ingredients used in sushi dishes.
  • Ingredients such as soybean curd, konjac and mountain yam used in the dishes. 

SEE IT HERE: https://www.shizensf.com/

What is sushi? 

Sushi is a type of Japanese dish that is usually served in a bite sized offering that has small ball-like or rolled up ingredients mixed up together.

What is sushi typically made of? 

Sushi is typically made out of seafood. Some of its main ingredients include cold boiled rice that is flavoured with vinegar and an offering of different types of seafood. It is also available in a vegetarian form, where instead of seafood you can get vegetables in the sushi. Some places also occasionally offer sushi that has tropical fruits in it. 

What are the ingredients usually found in sushi that plant based eaters need to avoid?

If you are someone who is on a plant based diet, or are planning to get on a plant based diet, then you may want to avoid the following ingredients that you could find in sushi:

Different types of seafood that is usually a part of the regular sushi, namely tuna, salmon, roe, shrimp, crab, prawn, snapper, yellowtail, white fish and eel.

Do you need to leave sushi if you are on a plant-based diet?

If you really love to eat sushi, even if you are on a plant based diet, the good news is, it is absolutely possible to do so. In fact, there are quite a few places that offer plant based alternatives to the traditional sushi, so that you don’t have to miss out on your favourite food anymore. 

Nutritional value that you can get from plant based sushi

It is no surprise that once you get into a plant based diet, even if it is plant based sushi, you immediately eliminate a lot of food allergy risks that could otherwise arise out of eating seafood or even meats. Also, a plant based diet reduces the risk of cancer as well as various cardiovascular issues, as compared to eating more meats and seafood based foods. 

What is an adequate serving size for plant based sushi? Even though you may be eating a plant based sushi, too much of anything can be bad for your health. Even plant based sushi will have some amount of calories and fat. So, in order to make sure that you can enjoy your favourite food without any issues to your health, eat it in moderation, maybe 2 to 3 pieces in a meal.

Additional Reference

https://vegnews.com/2018/5/vegan-ahimi-tuna-expands-to-40-whole-foods-stores
https://www.ice.edu/blog/plant-based-trend
https://academic.oup.com/ajcn/article/97/3/597/4571519
https://www.fatsecret.com/calories-nutrition/generic/sushi-with-vegetables-no-seafood-(no-fish-or-shellfish)

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