Ayurvedic Sushi Bowl

Written By Gabriela Colletta

Enjoy a plant-based, vegan and gluten-free Ayurvedic Sushi Bowl!

I love this recipe because it is easy to adapt for the season and digestive needs.  Not only is it nutritionally nourishing but it also speaks to the visual appetite and your creativity. You can keep it simple and make it bowl, or take the time to roll it into sushi.

While we can change ingredients based on season and dosha, I find the Ayurvedic Sushi Bowl to be a balancing meal in the late spring, summer and early fall months surrounding Pitta Season. The primary grain of rice offers a sweet profile to help ground any Pitta / Vata imbalances. This plate can easily incorporate all 6 tastes (sweet, salty, sour, pungent, bitter, astringent), making it a satiating option for lunch. Create a smaller portion or turn into a sushi roll for a light dinner. 

Ingredient highlight? The seaweed. Seaweed is often deemed a “superfood” that boasts protective antioxidants, vitamins, minerals, amino acids and more. As with everything in Ayurveda, too much of a good thing can be a bad thing, so avoid seaweed in excess. 

Serves: 4

Time: 30-40 minutes

Ingredients

  • 1-1/2 cups of organic sushi rice

  • Nori Sheets

  • Carrots

  • 1 zucchini 

  • 6-8 asparagus spires

  • 4-8 broccolini 

  • 1/4 purple cabbage

  • 2 avocados (half per person)

  • Optional: Fresh grated ginger


Top with

  • Drizzle sesame oil

  • Chopped fresh cilantro 

  • Sesame Seeds

  • Pickled Ginger

  • Microgreens

To make the rice

For any dishes that require rice, I typically start here as it takes the longer to cook than vegetables.

  1. Prepare the rice by rinsing it until the water runs clear (this kick-starts the process of rehydration and cleanses it of debris and starchy residue). 

  2. Combine 1 cup sushi rice + 2 cups water into a pot and bring to boil, add a dash of ghee or coconut oil

  3. Once to a boil, turn down to a simmer and cover with a lid until rice is fully cooked (can take around 20-30 minutes depending on burner and type of rice).

  4. Once cooked, give it a stir. Then turn off the heat and keep the lid on while prepping other ingredients. 



To make the veggies

  1. Choose your veggies according to Dosha (see below for variations). Chop your veggies. If you are making a sushi bowl, dicing works well. For a roll, julienne (cut lengthwise into small strips). Personal preference here, so follow your creative intuition!

  2. Saute on medium for a couple minutes in either coconut oil (cools pitta) or avocado oil (good for pitta and Vata) - until the aroma breaks. Based on the veggies in this recipe, I’ll cook it as follows:

    • Start with carrots as they typically take longer to cook. Cook on medium with a lid to cover.

    • Add Broccolini stems and asparagus. Continue to cook with a lid.

    • Add Zucchini

    • Add remaining vegetables

  3. Season vegetables to your desire with salt or tamari and pepper. Sprinkle some sesame oil at the end for flavor. 

    • Digestion tip: if you are experiencing gas, bloating or heaviness, you may grate some fresh ginger and stir it into the mix. Great for kindling agni.

  4. Plate your meal in a way that is visually appealing.

    • Rice, veggies

    • Top with:

      • 1/2 avocado sliced

      • Nori seaweed

      • Black sesame seeds

      • Microgreens

      • Pickled Ginger

  5. Enjoy! 




Modify for your Dosha

Vata: Drizzle some extra sesame oil over your bowl / roll. Enjoy a larger dose of avocado as this healthy fat can support Vata. Focus on root veggies in your creation. Enjoy tamari or soy sauce for the salty taste to ground. Or drizzle some teriyaki sauce for sweet taste. 

Suggested ingredients for Vata Sushi Bowl

  • Carrots

  • Zucchini

  • Asparagus

  • Sweet Potatoes

  • Tofu

  • Avocado


Pitta: Cut the ginger out of the recipe or use it minimally. Enjoy a bigger dose of cilantro for it’s cooling property. 

Suggested ingredients for Pitta Sushi Bowl

  • Carrots

  • Zucchini

  • Asparagus

  • Red Cabbage

  • Sweet Potatoes

  • Cooked parsnips or radish

  • Snap Peas

  • Tofu or Tempeh

  • Cucumber

  • Cilantro

  • Avocado

Kapha: Add some grated ginger and a dash of black pepper to the veggie saute stirfry to kindle the digestive fire - agni. Skip the avocado or go very light as this can be heavy on digestion for Kapha. Enjoy an extra agni kick by topping off your bowl with wasabi. 

Suggested ingredients for Kapha Sushi Bowl

  • Carrots

  • Asparagus

  • Daikon Radish

  • Tofu or Tempeh

  • Wasabi

  • Ginger

Gabriela Colletta
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