Directly from the drafts of What The Fat Families, we bring you Quinoa Sushi! Great as a snack for the whole family, easy to adjust to your own taste (i.e. switch tuna for chicken, make vegetarian etc) and perfect in a school lunch box!
A word from Chef Craig: Cooked quinoa has 30% less carbs than cooked white rice and is just as easy to use for making sushi. Make your sushi using your favourite sushi fillings, i like to use the canned tuna with carrots, spring onions and avocados because these are all readily available and relatively cheap. This makes a great addition to lunch boxes and is easy to make ahead of time.
A word from The Whole Food Dietitian, Caryn: Quinoa sushi – low carb? really? Well no not really, this one’s more about carb quality than total amount of carb when compared with traditional rice-based sushi. Quinoa is a pseudo-cereal (actually a seed) which counts as a true “wholegrain” – not like the bread disguised as whole grain is our supermarkets. It is a higher protein option than rice and also has more fat, fibre, and minerals iron, phosphorous, potassium, zinc and folate. It’s also rich in health-promoting flavonoids. Wrapped with iodine-rich seaweed, with as many veggies you can pack into a roll, these can be considered a healthy wholegrain option for your kids. Great for the parties and the lunch box too.
A word from The Fat Professor, Grant: This sushi is a massive hit with my kids – let’s face it, for kids sushi is cool. Great snack and great lunch box addition.
Prep time: 10 minutes
Cook time: 10 minutes
Carb count: 13g per roll
Serves: Makes 2 rolls, sliced for 4 children (snack) or 2 adults (snack).
- ½ cup (100g) Quinoa
- 1 cup (250ml) Water
- 1 tbsp (15ml) Vinegar
- 1 tsp (5g) Salt
- 185g tin of Tuna
- 1 tbsp (10g) Sesame seeds
- 1 tbso (15ml) Soy sauce
- Ginger grated small piece to taste
- 1 Carrot, peeled
- 1-2 Spring onion
- 1 Avocado, sliced
- Seaweed sheets (nori)
Add the quinoa to the pot of water and add the vinegar and salt. Bring the pot to the boil and reduce the heat to a simmer and cook the quinoa until it is tender and the water has all but disappeared. Transfer the quinoa to a bowl and cover it to allow the moisture to be reabsorbed.
Meanwhile, prepare the tuna by mixing in the sesame seeds, soy sauce and grated ginger. Cut the carrots and spring onions into thin strips then cut the strips into match-stick sized pieces. Lay the seaweed sheets on a flat surface then spread on a layer of quinoa about a half centimetre thick ensuring to leave a centimetre gap at the top and bottom of the sheet without quinoa – this will help when you come to roll the sushi. In the middle of the sheet, lay a section of the tuna mix then lay the vegetables on top of the tuna from one end of the seaweed to the other end then lay a line of the avocado.
Carefully roll the sushi by flipping the bottom half up over the filling until the bottom gap is touching the top gap. Using the small finger edge of your hand, gently pull the sushi roll in tighter to form a nice tight roll and trim away any excess seaweed. Gently roll the sushi roll to encourage the circular shape then refrigerate for at least 30 minutes up to 3 days before slicing into pieces.