Healthy Vegetable Nori Rolls

Healthy Vegetable Nori Rolls

Healthy vegetable nori rolls that are packed with vegetables, full of flavor and perfect for a mid day snack or main course.

Fun to Make!!

Nori rolls are probably one of my favorite things to make. They’re a great way to enjoy vegetables and absolutely beautiful when plated. Once you have a bamboo rolling mat and get the rolling technique down, nori rolls are fun and easy to make. I love to get the kids involved too!

Any veggies will do

This version is my “go-to” which consists of brown rice, carrots, cucumber, avocado and sauerkraut. However, any veggies will do.  I’ve used cooked quinoa in place of  brown rice (which admittedly is a bit messy, but yummy!), cooked sweet potato wedges and even salmon in the past. I’ve also found that these nori rolls are delicious served with our Creamy Carrot, Ginger Soup!

Why Nori

Sea Vegetables are incredibly healthy for you.  They contain vitamins, minerals and trace minerals.  In particular, they’re an excellent source of iodine which is good for your thyroid. I always try to sneak sea vegetables into meals when cooking for someone with thyroid conditions such as Hashimoto’s.

In addition, sea vegetables are thought to have antioxidant and anti-inflammatory properties and they also act as an anti-carcinogenic. That’s right, sea vegetables are thought to inhibit the development of cancer.

All health stuff aside, sea vegetables are delicious so eat up! Nori in particular is slightly salty with a nice crunch.

I recently taught these in a family cooking lesson and I was pleasantly surprised that even the 13 year old boy loved them!

Vegetable Nori Rolls Recipe

Vegetable Nori Rolls

Vegan | Gluten-Free | Anti-Candida
Course Appetizer, Main Course, Snack
Cuisine Japanese


  • 1 cup uncooked brown rice
  • 2 cups filtered water
  • Pinch sea salt
  • 1 carrot thinly sliced
  • 1 cucumber thinly sliced
  • 1 avocado thinly sliced
  • 1 cup fresh arugula
  • 1/4 cup toasted sesame seeds
  • 1/3 cup good quality sauerkraut optional
  • 2 - 3 sheets nori
  • bamboo sushi mat
  • 1 medium sized bowl of water to keep hands moist


  1. Start by cooking the brown rice by first rinsing the rise in a fine mesh strainer under the faucet using your hand to scour the rice. Rinse until the water runs clear. 

  2. Place the cleaned rice in a medium sized saucepan with 2 cups filtered water and a pinch of sea salt. Bring to a boil, cover with a fitted lid and let simmer for 40 minutes. Turn off the heat and let sit for about 5 minutes before removing the lid. This step prevents the rice from sticking to the bottom of the pan.

  3. While the rice is cooking, wash and thinly slice the carrots, cucumber and avocado, keeping each vegetable in its own bowl. Wash and dry the arugula and set aside. Similarly, place the sesame seeds in a small bowl as well as the sauerkraut.

  4. Once the rice is finished cooking and cooled slightly you are ready to start.
  5. Place one sheet of nori, shiny side down, on the bamboo sushi mat. Spread about 1/3 cup of cooked rice to evenly cover the bottom 3/4 of the nori sheet, it should be about 1/4 inch thick layer of rice, using your hands to press the rice all the way out to the sides and lower edge. Intentionally leave the top 1/2 inch of the sheet without rice. 

  6. Lightly sprinkle sesame seeds all over the rice. Now about mid way up on the rice place a row of carrot, cucumber, avocado, sauerkraut and arugula. Starting from the bottom, roll up and after the first roll, pick up the bamboo mat and use that to finish the Roll. When you get to the end of the nori, wet the space without the rice lightly to help stick.

  7. Use your hands to gently press the roll into shape. With a wet and sharp knife, cut the roll into 8 pieces starting in the center of the roll first.
  8. Enjoy!

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