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Easy Vegetable Hand Rolls

gluten free
wheat free
2 spoon difficulty rating

30 minutes

Serves: 2-4

Easy Vegetable Hand Rolls

One of our special 'Mood Food' recipes - these tasty snacks/starters are also packed with lots of brain-boosting nutrients including B Vitamins, Omegas, Amino Acids, Protein, Magnesium and Zinc - to help boost your mood, sharpen your mind and combat stress.


  • 225g/8oz raw brown rice OR 500g/18oz pre-cooked brown rice, eg Tilda Steamed Brown Basmati Rice* or sushi rice
  • Mirin or rice vinegar (for flavouring rice, optional)†
  • 6 sheets of ready-toasted Nori (the thin black sheets used to make sushi)
  • Half a red pepper, cut into strips
  • 1 small ripe avocado, cut into strips
  • 2 spring onions, cut into strips
  • 100g/3oz podded edamame (fresh soya beans), eg Realeat, Birdseye or supermarket own brand
  • 2-3 tbsp good quality soya sauce, eg Kikkoman, Sanchi, Clearspring or Essential


  • • Sushi ginger
  • • Cauldron marinated tofu cubes
  • • Wasabi (very hot horseradish paste)

*Comes with added vegetables, eg Butternut Squash or Courgette & Red Pepper
† Mirin is a type of rice wine/vinegar. Available from large supermarket branches, Oriental grocers or health food shops


1. Cook the rice according to the packet instructions – but if using brown rice – overcook it slightly so to make it more sticky (this will take around 35 minutes). If using the pre-cooked variety, add a minute or two to the packet’s microwaving time.

2. Meanwhile, steam the edamame in a small saucepan then set aside.

3. Once the rice is cooked, remove it from the saucepan and spread out onto a large plate to cool. Sprinkle with a little mirin or rice vinegar if you have any.

4. Lay a sheet of nori on a chopping board, rough side up, length ways with the shortest sides pointing up horizontally.

5. Spoon a tablespoon of rice onto the nori: start from the top left hand corner and spread it down into a triangle shape as shown in the picture.

6. Then lay a piece of pepper, avocado and spring onion over the top.

7. Lift the bottom left hand corner of the nori over the filling to form a cone shape. Gently lift the cone and roll the remaining nori around it to form the completed shape. Sprinkle a little water over the join and press firmly but gently to seal.

8. Serve with the edamame and soya sauce on the side.

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