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Vegetarian Brown Rice Sushi

 Vegetarian Brown Rice Sushi

Ingredients

1 cup medium grain brown rice

2 cups water

1 tsp salt-reduced soy sauce

2 tbs sushi seasoning

3 nori sheets

1 small Lebanese cucumber, halved lengthways, seeds removed

1/2 yellow or red capsicum

1 small avocado, halved and peeled

Extra 2 tbs salt-reduced soy sauce, to serve

Method

1. Place rice in a strainer and rinse well under cold water. Transfer to a medium saucepan. Add water and 1 tsp soy sauce. Bring to the boil. Reduce heat to low, cover and simmer for 40 to 45 minutes or until all the water has been absorbed and rice is tender. Remove from heat. Stand covered 10 minutes.

2. Spread rice over a large shallow dish. Sprinkle with sushi seasoning. Using a rubber spatula, mix well to distribute seasoning through rice. Cover with a clean tea towel. Refrigerate 30 minutes or until cool.

3. While rice is cooling, cut cucumber and capsicum into 1cm thick strips. Cut avocado into 1cm thick slices.

4. Place one nori sheet, rough-side up, on a sushi mat. Using clean wet fingers, press 1 cup of the rice firmly over the nori, leaving a 4cm strip at the end furthest from you.

5. Arrange a row of cucumber and capsicum strips and avocado slices, across rice about 2cm in from end closest to you. Using the bamboo mat as a guide, lift nori and roll up firmly from the filled end to form a neat roll. Wrap in plastic and refrigerate.

6. Repeat steps 4 and 5 with the remaining nori sheets, rice and vegetables to make 3 rolls in total.

7. To serve, use a sharp, wet knife to trim ends from rolls. Cut each roll into 6 even slices. Serve with extra soy sauce for dipping.

Tips: Sushi rolls can be made up to 1 day ahead. Keep wrapped separately in plastic wrap in fridge. Cut into slices just before serving. Bamboo sushi mats, nori sheets and sushi seasoning are available from the Asian food section in major supermarkets.

Tasks for kids:

Mix sushi seasoning through rice (step 2)

With adult supervision, cut each roll into 6 even slices (step 7) 

Nutrients Per Serve

Energy 463kJ
Total Fat 4.4g
Saturated Fat 0.9g
Monounsaturated Fat 2.4g
Polyunsaturated Fat 0.8g
Protein 2.8g
Carbohydrate 13.9g
Fibre 2g
Sodium 459g
Serves 6
Preparation Time 20 minutes
Cooking Time 45 minutes