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Whole-Grain Sushi Rice

:  July/August 2012

Your rating: None Average: 4.3 (4 votes)

Although white sushi rice is traditional, this brown sushi rice base is blended with other grains and lentils. Traditional vinegar and sugar seasoning are omitted in this whole-grain brown sushi rice recipe so that the natural taste of the whole grains shines through. Any lentils work—French green lentils hold their shape best.


Whole-Grain Sushi Rice Recipe

Makes: About 8 cups, for 16 servings

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low saturated fat | Low cholesterol | Low sodium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/4 cups short-grain brown rice
  • 1/4 cup wild rice
  • 1/4 cup lentils
  • 1/4 cup quinoa
  • 3 tablespoons ground flaxseed (see Tip)
  • 4 cups warm water

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Preparation

  1. Combine brown rice, wild rice, lentils, quinoa and flaxseed in a large saucepan; add water. Let stand at room temperature for at least 30 minutes and up to 4 hours to hydrate the grains.
  2. Cover the pan with a tight-fitting lid and bring to a boil. Reduce to a very gentle simmer and cook until almost all the liquid has evaporated, 35 to 40 minutes. Remove from heat and let stand, covered, for 30 minutes. Uncover and cool for about 1 hour.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days; bring to room temperature before making sushi.
  • Tip: Look for ground flaxseed (flaxmeal) in large supermarkets or natural-foods stores or grind whole flaxseeds in a clean coffee grinder or blender just before using. Store in the refrigerator or freezer.

Nutrition

Per 1/2-cup serving: 94 calories; 1 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 3 g protein; 2 g fiber; 3 mg sodium; 109 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 fat


More From EatingWell

Recipe Categories

Ethnic/Regional
Japanese
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
8 or more
Main Ingredient
Vegetarian, other
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Budget
Make ahead instructions
Vegan
Vegetarian
Type of Dish
Side dish, grain
Publication
July/August 2012
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