Quinoa sushi


  • Prep Time25 mins
  • Total Time25 mins
  • Makes4 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.

Nutrition (per serving)

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

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.

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

This article was originally published on Dec 18, 2020

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