Go Back
Print

Vegetarian Maki Rolls

Contributor Leslie Cerier shows us how to make Vegetarian Maki Rolls with or without a sushi mat.

Low FODMAP Serving Size Info: Makes 8 rolls; serving size 1 roll

Course: Dinner, lunch, Snack
Cuisine: Asian
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Makes: 8 Rolls
Calories: 210 kcal
Author: Leslie Cerier

Ingredients:

  • 4 cups (720 g) room temperature or warm (not hot) cooked brown rice, preferably short grain
  • 8 large (or 16 small) red Russian kale leaves, washed and dried
  • 1/4 cup (44 g) sesame seeds 
  • 16 green beans, washed and dried, stem ends trimmed 
  • 1, 7-inch (17 cm) organic cucumber or zucchini, unpeeled, ends trimmed, cut into 16 slender spears
  • 1 small (85 g) beet, peeled and grated (see Tips)
  • 8 sheets toasted nori 
  • 4 ounces (115 g) soft goat cheese (chevre), organic if possible
  • Wasabi, optional (see Tips)
  • Organic soy sauce, optional; use gluten free if following a gluten free diet (see Tips)

Preparation:

  1. Using a Sushi Mat: Lay a sushi mat on a clean work surface with the strings running vertical and the bamboo strips running horizontal. Place a piece of nori on a clean work surface the mat shiny side down. Spread 1/2 cup (120 ml) of rice on the bottom half of the nori, leaving the top 1 1/2 inches (4 cm) bare. Lay 1 large kale leaf or 2 smaller leaves across the rice. Sprinkle ½ tablespoon of sesame seeds on the kale, followed by 2 green beans, 2 long cucumber spears and 2 teaspoons grated beets. Gently press the filling into the rice. Spread 1 tablespoon goat cheese over the top inch of the nori with your fingers.
  2. Starting at the end closest to you and using even pressure, use the sushi mat to roll the nori tightly and evenly around the rice and filling. Be sure to pull the leading edge of the mat back so it doesn’t become incorporated into the roll. Once the rolling is completed, give the mat a gentle squeeze along its entire length, then let the nori roll sit inside the mat for a minute to ensure a tight roll. Gently unroll the mat and leave the roll whole, and wrap for traveling in a sushi mat or plastic wrap. You can also slice the roll in half, or into 8 rounds, and place on a serving platter. I like to use my Kyocera America ceramic knives, or use a serrated knife. Wiping the blade between cuts will help make neat, clean slices. Repeat with the remaining ingredients, creating 8 rolls.
  3. Rolling Without the Sushi Mat: Working directly on your work surface, after you place the filling ingredients across the rice on the nori, begin rolling with the side closest to you, then continue and roll the maki up like a jelly-roll forming a tight cylinder.
  4. My Way to Roll: I have not mastered using a sushi mat for rolling. Instead, I roll up the nori roll like a jelly-roll as described immediately above and then wrap the sushi mat around the nori roll and give it a gentle squeeze to ensure a tight roll. Rolls are ready to serve or may be refrigerated for 3 days. I like to roll them inside the sushi mats so that they do not get squished and yes it is OK to have the ends open to the air. Alternatively, you can in wrap them in plastic wrap. Bring to room temperature before eating 
  5. To serve, place a small dipping bowl of soy sauce and/or wasabi in the center of a platter and surround it with the sushi rounds. Decorate with edible flowers such as nasturtiums or day lilies. (FYI these flowers are edible but have not been tested yet for FODMAPs).

Tips 

  • As described above we suggest offering the soy sauce and wasabi just as you find it in Japanese restaurants, allowing diners to take what they like. To remain low FODMAP we recommend presenting reconstituted powdered wasabi in about 2 prepared teaspoons per person and the soy at about tablespoons per serving.
  • You can use the shredding blade of a food processor or a box grater to grate the beet.

Variations:

  • Cook the rice with 3 slices of ginger. Note that hot rice will steam holes in the nori, so let it cool.
  • For extra color and variety, swap grated white daikon radish, and carrots for the green beans and beets.
  • Swap Chinese cabbage, red, green leaf, tender baby romaine or Boston lettuce for the Red Russian kale or use a combination of other salad greens: arugula, radicchio, baby bok choy, tat soi, mustard greens, baby or red spinach. Mung or alfalfa sprouts are also good choices.
  • Add ½ teaspoon to 1 teaspoon fresh grated fresh ginger to each roll.
  • Swap miso for the goat cheese, using 1 teaspoon per roll.
  • For extra flavor and variety, add sprigs of your favorite herbs like dill, cilantro, and chives.
Nutrition Facts
Vegetarian Maki Rolls
Amount Per Serving
Calories 210 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Sodium 1mg0%
Potassium 35mg1%
Carbohydrates 32g11%
Fiber 2g8%
Sugar 1g1%
Protein 7g14%
Calcium 72mg7%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.