Quinoa & Miso Carrot Sushi Recipe

September 17, 2017

 When it comes to vegan AND low-FODMAP food, Japanese(ish) food is a god-send! This recipe in particular has become a favourite go-to meal of mine, as it's simple, quick & delicious. 

 

I've written out the full recipe below, although most of the ingredients don't have much (if any) FODMAP in them, so you can be pretty relaxed about quantities... another reason it's a winner!

 

 

Ingredients 

 

For the quinoa:

46g (1/4 cup) quinoa per person

Pinch of turmeric 

 

1 tbsp rice wine vinegar 

2 tsp sugar dissolved in 1 tbsp warm water or Mirin, (which hasn’t been tested by Monash University but it’s made of rice, so it’s probably fine) 

 

 

For the filling:

1 carrot

1 tbsp miso paste

10cm of cucumber

2-5 radishes

1/4 red capsicum pepper 

1 tsp chives 

 

(these are all very low FODMAP so you can make as much as you want to eat on the side too) 

 

2 Nori sheets

 

Simple Dipping Sauce:

2 tsp sesame seed oil (contains no FODMAP, yay!)

2 tsp soy sauce (I used dark because that’s what I had)

2 tsp water

 

Instructions

 

  1. First put the quinoa on to boil. Add around 300ml (1 1/3 cups) of water to 46g dry, to make 1 low-FODMAP serving. Add a pinch of turmeric for extra colour and flavour. Check the packaging, but it should be done in 15-20 minutes.

  2. Chop the carrots into sticks. Cover in boiling water and stir in a couple teaspoons of miso paste. Cook for around 5 minutes, it should still be al dente. 

  3. Chop the cucumber, peppers and radish while everything simmers. 

  4. For the dipping sauce, combine 2 tsp of water, soy sauce and sesame seed oil in a little bowl. 

  5. Once the quinoa is cooked, add 1 tbsp on rice wine vinegar and 2 tsp of sugar dissolved in 1 tbsp of warm water and stir. You can probably use Mirin instead, it’s just not FODMAP tested yet. 

  6. Now we’ll get rolling! Spread out an even layer of the quinoa over roughly 3/4 of the nori sheet. Line up the fillings. Lift the filled edge of the nori up, over and into/under the filling, squeeze it gently and evenly and roll it up all the way. Leave to rest on the seal as the moisture will make the nori stick together. 

  7. Wet a sharp knife and very gently, without pressing, saw the roll into slices. Quinoa isn’t sticky or glutenous, so it’s doesn’t hold together like rice sushi, meaning it won’t form the tight, firm rolls you’re probably used to, but it’s still delicious and contains more protein! 

  8. And there you go, quinoa sushi. Dip a piece in the soy-sesame and enjoy!

 

The miso, softened carrots add more depth and the sesame oil makes it feel much more indulgent and satisfying. 

 

Nutritional Breakdown

 

 

 

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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