Spicy Chickpea Cucumber Sushi

Spicy Chickpea Cucumber Sushi

Spicy Chickpea Cucumber Sushi

Serves: 4

Ingredients

Cucumber Base

  • 2 large cucumbers
  • 2 cups cooked sushi rice

Chickpea Filling

  • 1 can chickpeas, drained and rinsed
  • 1 pickle, finely diced
  • 1 celery stalk, finely diced
  • 2 tbsp red onion, finely diced
  • 1 nori sheet, finely chopped
  • 1 tbsp mustard
  • 2 tbsp light mayonnaise
  • Salt, to taste

Toppings

  • Teriyaki sauce
  • Mayo hot sauce
  • Sesame seeds
  • For Serving
  • Soy sauce

Method

  1. Cut the cucumbers in half lengthwise. 
  2. Using a spoon to scoop out the seeds to create long cucumber boats.
  3. Fill each cucumber half with sushi rice.
  4. In a shallow dish, mash the chickpeas with a fork.
  5. Add pickle, celery, onion, mustard, nori, mayonnaise, and salt.
  6. Mix until well combined.
  7. Spoon the chickpea mixture evenly over the sushi rice.
  8. Top with the sliced jalapeño if desired. 
  9. Drizzle with teriyaki sauce and spicy mayonnaise.
  10. Sprinkle with sesame seeds. 
  11. Slice and enjoy with soy sauce!

 

Macros per serve

Calories 325 kcal

Protein 7g

Carbohydrates 59g

Fat 6g

Fibre 6g

Sugars 5g

Health benefits 

Chickpeas are an excellent source of plant-based fibre and provide protein, folate, iron, magnesium and potassium. Their combination of protein and fibre can help with fullness and digestive health. They also provide slowly digested carbohydrates.

Cucumber is very low in calories and high in water, making it useful for adding volume and crunch without substantially increasing energy intake. It also provides small amounts of vitamin K and fibre.

Sushi rice provides carbohydrate, making it a useful source of energy. However, white sushi rice is relatively low in fibre compared with wholegrain rice.

Keeping the rice portion moderate and pairing it with chickpeas and vegetables improves the overall nutritional balance.

Nori provides iodine and small amounts of other minerals and vitamins. It also contributes umami flavour without adding many calories. 

Celery contributes water, fibre and vitamin K while adding very few calories.

Red onion provides fibre and antioxidant plant compounds, including flavonoids such as quercetin.

Pickles add strong flavour for very few calories, but they can be high in sodium, particularly when combined with soy sauce and other salty sauces.

Sesame seeds provide unsaturated fats, fibre, protein, calcium, magnesium and other minerals.


Meal prep tips

Fridge: Yes, suitable for meal prep.

Store in an airtight container at 5°C or below.

For best quality, consume within 2–3 days.

The cucumber will gradually release water, so the texture is best during the first couple of days.

Best meal-prep method

For the best texture:

Prepare the chickpea filling.

Cook and cool the sushi rice promptly.

Keep the filling, rice and cucumber separate if you're preparing several days in advance.

Assemble the rolls on the day you plan to eat them.

Keep teriyaki, mayo-hot sauce and soy sauce separate.

Add sesame seeds just before serving.

This will help prevent the rice and cucumber from becoming wet and mushy.

Freezer safe? No  I wouldn't freeze the completed cucumber rolls.

Cucumber becomes watery and soft after freezing and thawing, while the texture of the cooked sushi rice also deteriorates.

The chickpea filling can be frozen separately, although the pickle/celery texture may soften somewhat.

The cooked rice can also be frozen safely if cooled and stored appropriately, but fresh cucumber should be added after thawing.

 

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