Quinoa sushi



25 min


25 min


4 servings

Quinoa sushi

Photo: Erik Putz

Make tonight sushi night! Let kids customize their own rolls with this small but mighty seed that's packed with protein, iron and amino acids.


  • 3 cups cooked quinoa
  • 1/3 cup vegan mayonnaise , such as Hellman's
  • 2 tbsp seasoned rice vinegar
  • 4 sheets nori (seaweed)
  • 1/4 cup vegan caviar , such as Ikea Sjörapport (optional)
  • 1 ripe avocado , thinly sliced
  • 1 red bell pepper , thinly sliced
  • 2 mini cucumbers , quartered lengthwise
  • 1 cup matchstick carrots
  • low-sodium soy sauce , (optional)
  • pickled ginger , (optional)


  • Combine quinoa with mayo and vinegar in a large bowl.
  • To assemble rolls, lay out bamboo mat so the sticks are parallel to you. Place a piece of plastic wrap overtop. Lay one nori sheet, shiny side down, on plastic wrap. Spread 3/4 cup of quinoa mixture over sheet to the edges, leaving a 1-in. nori border at the top.
  • Spoon 1 tbsp caviar (if using) in a horizontal line in centre of quinoa. Arrange a row of avocado slices over caviar, followed by peppers, cucumbers and carrots.
  • Roll, lifting the bamboo edge closest to you up and over the filling in the centre. Gently squeeze the sushi and tuck the seaweed edge slightly into the filling to form a tight roll. Dab the top border with water, then continue rolling the sushi upward.
  • Cut rolls into 8 slices and serve with soy sauce and pickled ginger, if desired.

Cooking quinoa

  • Combine1 cup rinsed quinoa with 6 cups water in a pot. Set over medium-high. Bring to a boil, then reduce heat to medium. Gently boil until quinoa has sprouted, about 10 min for white quinoa. For tricoloured, red and black quinoa, cook an additional 5 to 7 min.
  • Drain quinoa through a sieve and rinse with warm tap water. Use in recipe or transfer to a resealable container. Cover and refrigerate for up to 3 days or freeze for up to 1 month.
  • Makes 3 cups

Kitchen tip

If you would prefer not to roll sushi, you can serve this as a bowl. Cut nori sheets into thin strips, Divide quinoa mixture among four bowls, then top with nori, avocado, cucumbers,
carrots and pickled ginger. Drizzle soy sauce overtop.

Nutrition (per serving)

  • Calories
  • 400,
  • Protein
  • 8 g,
  • Carbohydrates
  • 42 g,
  • Fat
  • 24 g,
  • Fibre
  • 9 g,
  • Sodium
  • 290 mg.

Originally published in the Today’s Parent January/February 2021 issue. Photo by Erik Putz.