New Recipe: Simple Cauliflower Rice Sushi

Who doesn’t love sushi? Swap white rice for our cauliflower rice and get the same great taste of traditional sushi without the high carbohydrate load and extra nutrients including vitamin C, B6 and fibre. These sushi rolls make for a healthy packed lunch option or a delicious snack.

Did you know: nori sheets (a.k.a. seaweed) are an excellent source of iodine with one sushi roll wrapped in nori containing 92 micrograms of iodine which is close to an adult’s RDI of 150 micrograms, according to the Food Standards Australia New Zealand. Hand over the nori please!

Ingredients (Serves 4)

  • 2 medium avocados
  • 1 carrot
  • 1 cucumber
  • 200g canned tuna in spring water
  • 8 nori sheets

Cauliflower Rice:

  • 1 medium head of cauliflower (initial weight 850g)
  • 1 teaspoon coconut oil
  • 2 tablespoons rice vinegar
  • 2 teaspoons rice malt syrup
  • ¼ teaspoon salt

To serve:

  • ¼ cup tamari
  • Wasabi, to taste


  1. Thoroughly wash cauliflower. De-stem, dice into small pieces and blitz in a food processor or blender until it resembles rice. You can also grate cauliflower using the setting that will allow it to resemble fine crumbs. Squeeze out excess water with your hands.
  1. In a large saucepan medium heat, lightly sauté cauliflower rice in in coconut oil for 2-3 minutes, stirring regularly to ensure soft. Remove from heat and add rice vinegar, rice malt syrup and salt and set aside.
  1. Cut the avocado, carrot and cucumber into long matchsticks.
  1. Place the nori sheets on a bamboo mat and spread 3 tablespoons of cauliflower rice onto each sheet (enough to fill 2/3 of the nori sheet). Add the tuna, avocado, carrot, and cucumber to one edge and roll tightly into a long roll. Use a dab of water to seal the nori sheet before slicing into 4 pieces. Repeat for remaining sheets. Serve with tamari and wasabi.

Recipe developed with the assistance of Melinda Benstead, Integrative Nutrition Health Coach and Recipe Creator for TNN. Learn more in Meet Min here.

Image by Sarah Craven Photography.

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