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

1. 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.
2. Prepare fillings by cutting vegetables and tofu into thin long matchstick slices.
3. Put a nori sheet on a sushi mat (or a kitchen towel) with the shiny side facing down.
4. Spread quinoa on the nori sheet making sure to leave 1-2cm gap on top to allow sushi to seal.
5. Place vegetables and tofu on the sheet and slowly fold the filling over itself ensuring to squeeze tightly to form a tight roll.
6. Dip finger in water and 'brush' the water on the 1cm on top of the sushi and seal the sushi.
7. Set aside and repeat steps 3-6 until all sushi have been rolled.
8. 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.

Judy Cho is degree qualified clinical nutritionist who takes a ‘non-diet', holistic approach to health. Judy's four main passion areas are women's health, men's health, digestive health and mental health. Judy offers both in-person and online consultations in addition to functional testing, custom meal plans and dietary analysis. She guides and educates her clients with practical and sustainable dietary and lifestyle changes to support them in feeling their most vibrant and healthiest selves.