Description
This Raw Vegan Sushi recipe offers a fresh and innovative way to enjoy sushi without any cooking involved. Using marinated shiitake mushrooms as the savory filling and grated parsnip as a rice substitute, this dish is perfect for raw food enthusiasts and those seeking a nutritious, flavorful plant-based meal. The sushi is wrapped in nori sheets and filled with creamy avocado, crunchy red bell pepper, and a handful of salad cress for added texture and freshness.
Ingredients
Scale
Mushroom Marinade
- 7 shiitake mushrooms (or chestnut mushrooms)
- 2 tbsp apple cider vinegar
- 3 tbsp olive oil
- 2 tbsp tamari
Parsnip Rice
- 2 medium-sized parsnips
- 1/2 tsp salt
- 1/2 cup pistachios
- 4 chives
- 2 tbsp black sesame seeds
- 2 tsp olive oil
Miso Dressing
- 1/3 cup barley or red miso
- 2 tbsp umeboshi plum vinegar
- 1 inch piece ginger, peeled
- 2 tbsp maple syrup
- 1/2 clove garlic
- 2 tbsp water
- 1 1/2 tbsp cold-pressed sesame oil
- 1/2 tsp toasted sesame oil
Sushi Assembly
- 2 nori sheets (untoasted)
- 1/4 red bell pepper
- 1/2 avocado
- 0.1 oz salad cress (about a small handful)
Instructions
- Prepare and Marinate Mushrooms: Wipe the mushrooms clean with a damp paper towel. Slice them thinly, removing and discarding the stems if using shiitake mushrooms because they tend to be tough. Place the sliced mushrooms in a bowl and add apple cider vinegar, olive oil, and tamari. Mix well and marinate for at least 30 minutes, preferably for a few hours, to allow the mushrooms to soften and absorb the flavors.
- Store Marinated Mushrooms: Transfer the marinated mushrooms into a sealed container and store them in the fridge. They can be kept fresh for up to 3 days, so you can prepare ahead.
- Prepare Parsnip Rice: Peel, top, and tail the parsnips, then large dice them. Place the diced parsnips, pistachios, chives, black sesame seeds, olive oil, and salt into a food processor. Pulse the mixture until the parsnip breaks down to a rice-like texture, ensuring it doesn’t pureé completely to keep some bite and texture.
- Make Miso Dressing: In a high-speed blender, combine barley or red miso, umeboshi plum vinegar, peeled ginger, maple syrup, garlic clove, water, cold-pressed sesame oil, and toasted sesame oil. Blend until smooth and creamy. This dressing adds a rich umami flavor to the sushi.
- Store Miso Dressing: Pour the dressing into an airtight container and refrigerate. It will keep well for up to 2 weeks, making it convenient for multiple meals.
- Prepare Nori Sheets: Place a nori sheet on a sushi rolling mat with the edge closest to you aligned evenly. This sets the stage for an even and tight roll.
- Assemble Sushi Rolls: Spread a portion of the parsnip rice evenly across the nori sheet, leaving a small border at the top edge. Layer the marinated mushrooms, sliced red bell pepper, avocado slices, and salad cress along the middle of the rice. Avoid overfilling to ensure the roll stays tight and manageable.
- Roll the Sushi: Grasp the edge of the nori and rolling mat closest to you and carefully roll it forward, keeping the fillings tucked in as you go. Once fully rolled, press gently but firmly to shape and secure the roll. Use a sharp knife to slice the sushi into bite-sized pieces. Enjoy immediately or chill briefly before serving for a crisp texture.
Notes
- Shiitake mushrooms soften faster when marinated; chestnut mushrooms may require longer marination for ideal texture.
- If short on time, marinating the mushrooms for at least 30 minutes will still impart good flavor.
- Store marinated mushrooms in the refrigerator up to 3 days for freshness.
- Miso dressing can be prepared in advance and stored refrigerated for up to 2 weeks.
- Do not overfill sushi rolls to prevent them from falling apart when rolling and slicing.
- Use a very sharp knife and clean it between cuts for neat sushi slices.
- This recipe is entirely raw and vegan, preserving all nutrients and natural flavors.
- Prep Time: 30 minutes
- Cook Time: 0 minutes
- Category: Sushi
- Method: No-Cook
- Cuisine: Vegan, Japanese-inspired
Keywords: raw vegan sushi, shiitake mushroom sushi, parsnip rice sushi, no-cook sushi recipe, vegan sushi rolls
