Brain-food recipe: vegan quinoa sushi
This quinoa sushi is a great source of antioxidants, B-vitamins, iron and dietary fibre. Due to the plant-based protein and dietary fibre, this snack is low GI and will sustain you with long-lasting energy to get you through hours of study revision!
B-vitamins found in whole grains are adrenal hormone supportive (which is important during exam periods!) and have a positive effect on memory performance. This recipe includes tofu which is a delicious vegan protein option but other great substitutes include wild-caught salmon, eggs, tuna and chicken.
Vegan quinoa sushi
Serves: 1-2 people
Preparation time: 15-20mins (much faster if quinoa is pre-prepared!)
Ingredients
5 nori sheets
1 cup quinoa
Vinegar mixture (2 tbsp of rice vinegar, 1 tsp of sugar & salt)
1/2 pickled carrots
1/2 avocado
1/3 square tofu
1/2 red capsicum
To serve: tamari, soy sauce/, coconut aminos, wasabi, pickled sushi ginger
Method
Cook quinoa (1 cup quinoa to 2 parts water) and allow to cool completely before pouring in a vinegar mixture over the quinoa and combining the two.
Prepare fillings by cutting vegetables and tofu into thin long matchstick slices.
Put a nori sheet on a sushi mat (or a kitchen towel) with the shiny side facing down.
Spread quinoa on the nori sheet making sure to leave 1-2cm gap on top to allow sushi to seal.
Place vegetables and tofu on the sheet and slowly fold the filling over itself ensuring to squeeze tightly to form a tight roll.
Dip finger in water and 'brush' the water on the 1cm on top of the sushi and seal the sushi.
Set aside and repeat steps 3-6 until all sushi have been rolled.
Slice into biteable pieces and enjoy with tamari/soy sauce/coconut aminos, wasabi and pickled ginger.
For the pickled carrot recipe: shred carrots and add into a jar. Combine 1 cup water, 1/4 cup rice vinegar, 1 tbsp sugar and salt and add into the same jar. Store in fridge and let the carrots ferment for 3-4 days before consuming.
