Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
I am as passionate about food as I am of practicality. We live in such a dynamic world that sometimes it's hard keep up with absolutely everything we have to do and even more so with everything we want to do.
For me, even though I love cooking, experimenting with food and creating new recipes, there are only so many hours in a day and taking long hours to cook on a regular basis it is just not in my possibilities, let alone clean the mess that naturally occurs when cooking complicated meals.
On the other hand, as much as I praise for practicality I refuse to bargain on nutrition, and that is exactly why I came up with this sushi bowl recipe. It is full of colour, it is made of layers and layers of nutrients, you'll be surprised on how easy it is to make. The best part, you pretty much need one pan too cook it and a bowl to serve it.
Talk about being practical!
On the nutrition side, well… I don't even know where to start! I wanted it to be as substantial as possible so I added a great variety of vegetables and ingredients to target different aspects of nutrition. Every ingredient is a little gem so it is hard to list ALL the benefits and nutrients you'll be getting from this bowl but let me give you an idea of what I am talking about.
Corn: Promotes nerve health and cognitive function
Carrot: Improves vision
Ginger: Anti-inflammatory properties
Garlic: Improves blood flow, reduces clots
Shiitake mushrooms: Promote healthy skin
Sesame oil: Helps regulate glucose levels
Avocado: Enhances absorption of nutrients
Cucumber: Prevents acidity
Edamame: Energy booster
Nori: Anti-carcinogenic properties
Scallions: Promote heart health
Soy bean sprouts: Reduces anxiety and stress
Rice: Promotes healthy bones
Hope you got as excited as I did with this list!
This sushi bowl is also a protein-loaded powerhouse, one serving will give you 20g. Even though not all protein is created equal, with this recipe you can be a hundred percent sure that there's enough variety to cover all your essential amino acid needs!
You might wonder why should we pay attention to this, well, amino acids are the building blocks of proteins, different combinations of amino acids make different proteins that will then be used for different body functions like maintaining muscles, bones, blood, and body organs.
The body can only produce certain kinds of amino acids, in order to get the rest of them it is essential that you add them to your diet, hence, the name: essential amino acids. Not very creative, I know.
Enough about nutrition! What about flavour? We didn't want to leave this part out, so I made sure that the many different flavours which came together make an experience out of every bite.
We have everything covered: healthy, simple to make and so incredibly delicious! Your belly will be full and happy, and you will be fuelled for several hours!
For the sushi bowl
For the sauce
For the rice
For the raw vegetables
|Amount Per Serving|
|Calories 572||From Fat 252|
|% Daily Value*|
|Total Fat 28g||43.2%|
|Saturated Fat 4g||20.4%|
|Trans Fat 0g|
|Total Carbohydrate 69g||23.2%|
|Dietry Fiber 15g||59%|
|Vitamin K2 0µg||0%|
|Vitamin A 5283.97IU||105.7%|
|Vitamin B-12 1.63µg||27.2%|
|Vitamin B-6 0.91mg||45.4%|
|Vitamin C 30.74mg||51.2%|
|Vitamin D 6.84IU||1.7%|
|Vitamin D2 0.15µg|
|Vitamin D3 0µg|
|Vitamin E 2.85mg||9.5%|
|Vitamin K1 134.25µg||167.8%|
|Folic Acid 0µg|
|Pantothenic acid 3.75mg||37.5%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.