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For a few years now, whenever avocado season comes around I do my best to include them in as many recipes as I can, I always have my kitchen stocked especially since my son loves to have them as a snack, I simply cut it in half, put a pinch of slat on it and give him a spoon. Easy!
One of my favourite things in life is Avocado Maki, and like the chicken and the egg dilemma, I am not sure if I love avocado because of the maki or if I love the maki because the avocado. It doesn't really matter, what matters is that this constant avocado maki craving made me want to create something similar but in a much bigger scale, a small maki wasn't cutting it anymore.
I found an old recipe of onigirazu, a Japanese rice sandwich that you can enjoy at anytime of the day but it's mostly eaten during lunch time. It also makes for a great snack that you can have on the go since all the ingredients are contained in a nori sheet.
I customised the original recipe a little to make it healthier, so instead of the typical rice balls I made Quinoa Onigirazu with Avocado and Zucchini. I was able to put everything together fairly quick, and we've been having them for lunch since they turned out to be a healthy option loaded with 12g of protein.
Since I left the rice out and filled them up with quinoa instead, the wrapping process can be a bit tricky; the quinoa doesn't have the sticky quality that starch gives to rice, so to avoid the quinoa from going everywhere when you cut them in half, wrap your sandwiches as tight as possible. Or skip the cutting part and just bite into them, that's what we do at home.
What I really like about ornigirazu is that you can put in them pretty much whatever you want or whatever you have in your kitchen, for instance, I had some dried shiitake mushrooms leftover from a few nights before that we had Ramen Noodles with Shiitake Broth for dinner, there weren't enough left for another broth so I used them for this recipe.
I also put slices of baked zucchini which added a bit of a crunch to the end product, I cooked the zucchini in the oven so it would loose a fair amount of water, otherwise it would be too much of a soggy mess. Having slices of tofu also helps, it serves as a base for all the other ingredients and adds some plant based protein.
Lastly, what I would call the most important ingredient, the avocado of course; you can put as little or as much as you like but keep in mind everything needs to be fit inside when wrapped, don't stuff a whole avocado in there, I was very tempted to do so!
Dip them in the yummy sauce and you have the best avocado snack ever!
For the sauce
For the onigirazu
For the quinoa
|Amount Per Serving|
|Calories 279||From Fat 143|
|% Daily Value*|
|Total Fat 16g||24.5%|
|Saturated Fat 2g||11%|
|Trans Fat 0g|
|Total Carbohydrate 26g||8.7%|
|Dietry Fiber 7g||29.8%|
|Vitamin K2 0.23µg||0.3%|
|Vitamin A 180.55IU||3.6%|
|Vitamin B-12 1.63µg||27.2%|
|Vitamin B-6 0.38mg||18.8%|
|Vitamin C 17.29mg||28.8%|
|Vitamin D 5.78IU||1.4%|
|Vitamin D2 0.15µg|
|Vitamin D3 0µg|
|Vitamin E 1.75mg||5.8%|
|Vitamin K1 68.81µg||86%|
|Folic Acid 0µg|
|Pantothenic acid 1.84mg||18.4%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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