Contrary to popular belief, sushi is all about the rice. Ask any accomplished Japanese sushi chef and he or she will tell you that the rice is the most important part of sushi.
Traditional sushi focuses around rice that is seasoned with rice vinegar, sugar, and salt. It is then paired with various toppings called ‘neta’. And while seafood is a common choice, vegan/plant-based toppings have also traditionally been used.
Early forms of vegan sushi included vegetables, mushrooms, tofu, and seaweed. Inari sushi consisting of fried tofu pockets stuffed with sushi rice is also traditional. Another common ingredient in vegan sushi is pickled vegetables.
In Japan, Zen buddhism influenced the advent of vegetarian and vegan diets, including vegan sushi. This is especially evident in Shojin Ryori cuisine.
Today, due to the gaining popularity of vegan/plant-based diets, vegan sushi has evolved and become increasingly popular, with a delicious array of different ingredients and toppings that will please even the most discerning vegan palates. This guide will help you make your own homemade veggie sushi as well as order wisely in a restaurant.
The Basic Components of Vegan Sushi
- Sushi rice, the star of all sushi, is where it all starts.
- Nori is commonly used to wrap sushi rolls.
- Fresh vegetables that are raw, cooked, or pickled are used to compliment the rice.
- Fruit is also used to provide a sweet or sour contrast.
- Plant-based proteins like tofu, edamame, and tempeh are often used, too.
- Garnishes and toppings include green onions, sesame seeds, and various sauces.
Types of Vegan Sushi
- Maki: These are sushi rolls with rice and nori cut into small bite-sized pieces. Examples are cucumber rolls, sweet potato rolls, pickled daikon rolls, avocado rolls.
- Nigiri: These are individual mounds of sushi rice that have vegan toppings on top. Examples are sliced avocado, grilled mushrooms, roasted red pepper.
- Inarizushi: These are fried tofu pockets filled with sushi rice.
- Chirashi: Chirashi means ‘scattered sushi’ and refers to a bowl of rice topped with various vegan toppings.
Vegan Sushi Toppings and Fillings
So what are some vegan and plant-based ingredients that you can use to make homemade veggie sushi?
Fresh Vegetables
- Avocado: Rich and creamy, a classic sushi ingredient.
- Carrot: Sliced very thinly, it adds a delightful crunch.
- Cucumber: Crisp, cooling and refreshing.
- Bell Pepper or Capsicum: Sweet and colorful.
- Radish: Adds a spicy crunch.
- Spinach: Adds a touch of refreshing greenness, sweetness and a slight bitterness.
- Tomatoes: Tart and sweet while adding juiciness.
- Beets: Crunch, sweetness, and beautiful color.
- Jicama: Peppery and sweet crunchiness.
- Sprouts: Adds a delicate freshness and crunch.
Fruits
- Mango: Adds tropical sweetness and color.
- Strawberry: Sweet/tart flavor and a popping red color.
- Pineapple: Yellow vibrancy and a sweet and astringent flavor.
- Apple: Adds an interesting crunch and some sweetness and tartness.
- Kiwi: beautiful green color and acidity.
- Raspberry: Tartness, a little sweetness, and a gorgeous color.
- Honeydew: Adds a nice balance to anything tart.
Cooked or Pickled Vegetables
- Sweet Potato: Steamed or roasted.
- Grilled Mushrooms: Adds umami and earthiness.
- Eggplant: Especially tasty if roasted with miso.
- Grilled Zucchini: Lightly sauteed or grilled with soy sauce for a subtle green sweetness.
- Pickled Radish (takuan): Saltiness and sourness, plus crunch.
- Gobo (pickled burdock root): Sweet and salty goodness and crunch.
- Roasted Red Pepper: Adds a delicate sweetness and slight bitterness. Great color.
- Cooked Spinach: Blanching makes it velvety and slightly sweet.
- Steamed Asparagus: Adds a lovely green mineral flavor.
- Pickled Plum (umeboshi): Tartness with a soft texture.
- Kimchi: Spicy, salty, sour, and crunchy.
Seaweed
- Seaweed Salad (wakame): Tangy and packed with umami.
- Hijiki: Salty and adds the umami dimension.
- Nori Strips: For extra seaweed flavor.
Vegan Proteins
- Tofu: Marinate, pan-fry, bake, or steam.
- Tempeh: Baked or lightly grilled for an unmistakable nutty taste.
- Edamame: Lightly steamed or par boiled for nuttiness.
- Chickpeas: Mashed and seasoned for a hummus texture.
- Natto: Fermented, umami-rich, and pungent.
- Seitan: Marinated and grilled or roasted.
- Lentils: Boiled and seasoned for a hearty, earthy flavor.
Condiments and Flavorings
- Vegan Cream Cheese: Adds a creamy texture and also richness.
- Vegan Sriracha Mayo Sauce: A bit of spiciness and creaminess.
- Pickled Ginger: Contributes a wonderful tanginess and intricate flavor.
- Wasabi: Adds pungency.
- Wasabi Pea Puree: A spicy and sweet addition.
- Soy Sauce: The classic sauce for dipping. You can also choose low-sodium soy sauce or tamari (gluten-free option).
- Ponzu Sauce: This is a tangy, citrus-based sauce. How: You can often find it in stores or you can mix soy sauce, lemon juice or yuzu juice, and a splash of rice vinegar.
- Spicy Mayo: A creamy, spicy addition perfect for drizzling or dipping. How: Blend vegan mayo with some sriracha or other chili sauce.
- Teriyaki Sauce: Both sweet and savory. Good for drizzling over sushi rolls. How: Cook and reduce soy sauce, brown sugar, garlic, ginger, and some cornstarch slurry until thickened.
- Sesame Sauce: Rich and nutty, pairs well with vegetable rolls. How: Mix tahini, soy sauce, rice vinegar, a dash of maple syrup, and a bit of water.
- Peanut Sauce: Savory, sweet, and creamy. How: Mix peanut butter, soy sauce, rice vinegar, some chili sauce, and water.
- Cashew Cream: A slightly sweet creamy sauce. How: Blend some soaked cashew nuts, lemon juice, garlic, and water until smooth.
- Sweet Chili Sauce: Sweet and spicy. How: Simmer vinegar, sugar, garlic, chili, and a little cornstarch slurry to thicken.
- Miso Sauce: Rich, salty, a little sweet, with lots of umami. How: Whisk together white or red miso, maple syrup, rice vinegar, and a dash of sesame oil.
- Hoisin Sauce: A sweet and tangy thick sauce that is perfect for glazing or dipping. How: Easily bought in most stores. You can use it as is, or dilute it with a bit of water to use as a dipping sauce.
- Avocado Sauce: A rice and creamy sauce or topping. How: Blend fresh avocado with lime juice, garlic, and a pinch of salt.
- Wasabi Soy Sauce: Adds a spicy and aromatic dimension. How: Mix soy sauce with wasabi paste.
- Coconut Aminos Sauce: Especially good for soy-free, slightly sweet dipping option. How: Mix coconut aminos with a little lime juice and/or chili flakes.
- Ginger Dressing Sauce: Light, palate-cleansing and refreshing. How: Blend fresh ginger, rice vinegar, soy sauce, sesame oil, and a little maple syrup.
- Vegan Eel Sauce: Sweet, smoky, and rich. How: Simmer some soy sauce, mirin, and sugar until thickened, then add a drop of liquid smoke (optional).
As you can see, there are so many wonderful ingredients and fillings for vegan sushi, and the combination possibilities are practically endless. This is what makes vegan sushi so exciting.