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.

Upon graduating from a Food Science degree, Judy realised her passion for holistic health and working one on one with clients, which led her to pursue a second degree in Nutrition at Endeavour. Accompanying her love for holistic health is an interest in gut health, women’s health, and mental health. Outside of her life as a student, Judy is a proud cat mum to Kale and Lumi, and is an avid cook (she documents her recipe adventures on her Instagram account nutritionbyjudy).