Quinoa Mango Avocado Tuna Sushi Recipe
Chef Al’s take on sushi includes all of the satisfying taste and texture of take-away sushi, but without the bloat. In this healthier sushi recipe, we use quinoa, a naturally gluten-free superfood, with at least double the iron, protein, potassium, calcium and fibre of white rice.
Mix and match with fresh, seasonal fillings like mango, cilantro, and avocado. Add in sushi grade tuna, prawns or crab for extra protein. One serving has fewer than 200 calories and only 100 milligrams of sodium. And, you can easily make these rolls at home for a light lunch or dinner as a bright and beautiful appetizer.
Try swapping out your soy sauce for Tamari. While both soy sauce and Tamari are byproducts of fermented soybeans, the main difference between the two is the presence of wheat. Tamari, typically gluten-free, has a darker colour and richer flavour than the common soy sauce you may be more familiar with. It also tastes more balanced and less salty than the sometimes harsh bite of soy sauce, which makes it great for dipping.
- 1 sushi nori wrapper
- 60gms cooked quinoa – mix is fine
- 20 ml of organic rice vinegar
- 3 slices fresh mango
- 3 slices red pepper
- 3 slices green pepper
- 3 slices avocado
- 3 slices sushi grade A tuna or salmon
- Sliced pickled ginger
- 3 sprigs fresh cilantro
- A small bowl of water
- Mix quinoa and rice vinegar together
- Place on sushi paper – 2 lines lengthwise
- Add the fillings
- Dab some water on the sushi roll end so it will stick together
- Carefully roll and place in the fridge for 1-2 hours
- Slice and serve with wasabi, Tamari soya sauce and lemon
A note from Yvette Styner, CHN (Certified Holistic Nutrition)
Another surprisingly easy make-at-home meal! Seaweed sushi wraps, like anything from the sea, is super high in a mineral crucial to thyroid function – iodine. Without adequate dietary iodine, the production of thyroid hormones could not occur.
We make our sushi with quinoa, a pseudo-grain (great for those sensitive to grains) that contains all eight essential amino acids. This means it’s a complete protein, supplying the body with all the amino acids that are necessary to get from our food. This is good news because protein plays an important role in hormone production, neurotransmitter production, and in the growth and repair of all tissue cells in the body – more than just muscle!