Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (2024)

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Creamy avocados do double duty in this vegetable hand roll (temaki), as part of the vegetable filling and the wasabi yogurt. Thank you to California Avocados for helping me share this recipe with you.
Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (1)

If it was up to my boys and me, it would be "all sushi, all the time". Do they make t-shirts that say that? They should. If I wasn't saving up money for the next sushi meal, I would buy the first 100 shirts. But let's be honest - satisfying sushi cravings is an expensive hobby. And that's exactly why I periodically create an appetizer or meal to curb my sushi cravings between special occasion visits to the Japanese restaurant. This salad was one of my first creations, and now I'm moving on to temaki, the seaweed cones (stuffed with a plethora of ingredients) that I love to order.

Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (2)

The base for temaki is nori, the seaweed sheets used for most sushi rolls and hand rolls. You don't have to have access to an Asian market to find nori, as most well-stocked supermarkets carry it in the international aisle. If you want to be traditional, cook up a batch of vinegared sushi rice. However, I was looking for an extra dose of fiber, so used brown rice instead.

Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (3)

When it comes to fillings, it's just not sushi if avocado isn't involved. Am I right? I have a drawer full of fridge full of California Avocados right now (it makes me very happy to write that sentence), so there was no doubt that they would play a major role in this recipe. Whenever I'm making any sort of vegetarian or vegan snack, appetizer or meal, I try to include some sort of healthy fat or extra dose of protein to satisfy both my tastebuds and stomach. Since avocados are packed with healthy fats, these temaki satisfy in both categories.

Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (4)

Along with slices of ripe California avocados, I stuffed the rolls with cucumber, red bell pepper and an easy sauce made of mashed avocado, yogurt, wasabi paste and soy sauce. To make the sauce gluten free, use tamari in place of the soy sauce.

Healthy avocado recipes:

Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (5)
Cookin' Canuck's Tequila-Spiked Shrimp Ceviche with Avocado
Cookin' Canuck's Chocolate Chunk Avocado Ice Cream
Running to the Kitchen's Asian Steak Stuffed Grilled Avocados
I Wash You Dry's Quinoa Stuffed Avocados
Dine & Dish's Cauliflower Rice Bowl with Chili Lime Chicken & Avocado

Printable Recipe

Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (6)

Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt

Creamy avocados do double duty in this vegetable hand roll (temaki), as part of the vegetable filling and the wasabi yogurt.

5 from 1 vote

Print Pin Rate

Course: Appetizers, Entrees

Cuisine: Japanese

Keyword: Gluten Free, Vegetarian

Prep Time: 20 minutes minutes

Total Time: 20 minutes minutes

Servings: 6 Servings

Calories: 113.4kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

The sauce::

  • ½ California avocado
  • ¼ cup plain nonfat yogurt
  • 1 teaspoon grated ginger
  • 1 ½ teaspoons low sodium soy sauce or [url]tamari∞http://amzn.to/2a4dLIx for gluten free
  • ½ teaspoon wasabi paste
  • ¼ teaspoon salt

The Roll:

  • 3 sheets nori seaweed sheets
  • 1 ½ cups cooked brown rice
  • ¾ California avocado cut into 12 slices
  • 6 inch piece English cucumber cut lengthwise into 12 strips
  • ½ red bell pepper cut into 12 strips

Instructions

The Sauce:

  • In a small bowl, mash the avocado with the back of a fork until smooth. Stir in the yogurt, ginger, soy sauce, wasabi paste and salt.

The Roll:

  • Cut each sheet of nori in half, using scissors.

  • Place ¼ cup of rice at the end of each piece of nori. Spoon 1 tablespoon of the avocado yogurt over the rice. Top with 2 slices each of avocado, cucumber and red bell pepper.

  • Fold the bottom corner of the nori diagonally over the rice and vegetables. Continue to roll until a cone is formed.

  • Repeat with the remaining 5 sheets of nori, sauce and vegetables. Serve.

Notes

Weight Watchers Points: 3 (Freestyle SmartPoints), 3 (Points+)

Nutrition

Serving: 1Roll | Calories: 113.4kcal | Carbohydrates: 14.9g | Protein: 3.2g | Fat: 4.4g | Saturated Fat: 0.9g | Cholesterol: 0.4mg | Sodium: 146.6mg | Potassium: 193.8mg | Fiber: 3.2g | Sugar: 0.4g

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Disclosure: This post is sponsored as part of an ambassadorship with California Avocados. All opinions are my own. This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

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Reader Interactions

Comments

    Leave a Comment

  1. Gina @ Running to the Kitchen

    We went out for sushi last night and one of the people in our party doesn't eat dish so she ordered a bunch of veggie rolls. None looked nearly as good as this one does!

    Reply

  2. Rachel @ Rachel Cooks

    These look amazing! Love all the flavors!

    Reply

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Vegetable Hand Roll Recipe (Temaki) with Avocado Wasabi Yogurt - Cookin Canuck (2024)

FAQs

What is temaki sushi made of? ›

What is Temaki Sushi? Temaki Sushi (手巻き寿司) is sometimes called a 'hand roll' because it consists of a rolled cone of seaweed wrapped around rice and fillings. The best part, for me as a cook, is that this is a meal where everyone helps themselves.

Can you hand roll sushi? ›

Hand rolls are easy. Get creative. Put a little sushi rice on your nori, top with two or three fillings, and sprinkle with a favorite condiment or garnish. Place a sheet of nori in the palm of your hand and top with about 2 tablespoons of sushi rice.

What does temaki mean in Japanese? ›

Origin of temaki1. First recorded in 1980–85; from Japanese: literally, “hand roll

What is the difference between Maki roll and temaki hand roll? ›

The difference between a maki roll and a hand roll (temaki) is that maki sushi is firmly rolled and sliced into several bite-sized pieces. A hand roll is loosely rolled into a tube or cone shape and meant to be eaten whole as an individual serving.

Do you eat the whole hand roll? ›

You always eat sushi in one piece”, Miho says firmly. So there is no taking a bite from it and putting it back on your plate, or – the horror! – cutting it into pieces with a knife and fork (it happens).

Is sushi healthy? ›

Sushi can be a healthy choice, as long as you know what ingredients to look out for. For a nutritious meal, consider sticking to sushi and menu items made with ingredients like seafood, brown rice, and vegetables, while avoiding ingredients like fried foods, high sugar sauces, and seafood high in mercury.

What kind of food is tamaki? ›

Panko breadcrumbs TAMAKI is traditional Panko coating with a distinct golden color and wheaty taste. This truly Japanese breadcrumb coating is not just a trend, but a top-selling hit and the king of frying. TAMAKI Panko breadcrumbs are larger and lighter than regular ones.

Do they eat temaki in Japan? ›

According to other versions, temaki has been around since the 19th century in Japan. In the late Edo period, there was a need for a type of sushi that could be enjoyed on the go and was more hassle-free than the traditional eating experience.

Is it OK to eat sushi with fingers? ›

It is perfectly okay to eat nigiri using your fingers. Maki (sushi rolls) can be eaten using chopsticks, or with fingers, depending on your preference.

What is a hand roll in Japanese? ›

A sushi hand roll is also known as temaki in Japanese. Just as it sounds, it is a rolled sushi that looks like a cone. The “cone” is seaweed paper or nori. It is filled with rice, various seafood, and vegetables.

What is sushi paper made out of? ›

Nori (海苔) is a dried edible seaweed used in Japanese cuisine, usually made from species of the red algae genus Pyropia, including P. yezoensis and P. tenera. It has a strong and distinctive flavor, and is generally made into flat sheets and used to wrap rolls of sushi or onigiri (rice balls).

What are sushi rolling mats made of? ›

Other than sushi rolls, a sushi mat is also used to perfect the shape of other Japanese dishes, such as rolled omelets (tamago-yaki). Traditional sushi mats are made from bamboo but recently those made from plastic and silicone are also available.

What are sushi plates made of? ›

How are Sushi Plates Made? The best sushi plates in Japan are usually handmade ceramics. As these items are not mass-produced, they display a unique appearance that complements the meal. Bizen ware ceramics are a good example.

What raw material is sushi? ›

Sushi is traditionally made with medium-grain white rice, though it can be prepared with brown rice or short-grain rice. It is very often prepared with seafood, such as squid, eel, yellowtail, salmon, tuna or imitation crab meat.

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