Nori wraps are nutritious powerhouses delivering a healthy dose of vitamins, minerals, and plant-based goodness. They are a lot easier to make than sushi following a very simple folding method. For a quick assembly around lunchtime, you can prepare all the components in advance as they store really well in the refrigerator.
The beautiful thing about nori wraps is that they are incredibly customizable. I like packing them with sushi rice, thinly sliced vegetables, and crispy tofu but feel free to add your own favorite fillings. Personally, I love placing all the ingredients on the table and allowing everyone to assemble their own wraps.
If you love these nori wraps, try my vegan rice paper rolls with peanut sauce. They also make the perfect substitute for your favorite lettuce wraps.
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What is Nori?
Nori is the Japanese name for a type of seaweed that is most commonly found in Japanese cuisine. Nori seaweed sheets are typically wrapped around raw fish sushi rice and eaten as hand rolls or rice balls (onigiri).
This versatile sea vegetable is a type of red algae that grows in the shallow waters of the Pacific Ocean. After harvesting, the low-cal seaweed gets processed and then dried into thin sheets with a matt and a shiny side.
Nori has a myriad of health benefits, including :
- Being a great support for the thyroid, thanks to its iodine and tyrosine content.
- Loaded with antioxidants to support the immune system and fight off free radicals.
- A good food source of nutrients like vitamins C, A, E, and K. Nori also delivers a generous amount of riboflavin, iron, calcium, and magnesium to the body.
- Great for gut health, as nori contains fiber and polysaccharides.
- A heart and cholesterol healthy choice.
Key ingredients and substitutions
- Sushi rice: Use short-grain sushi rice for this recipe. This white rice has the perfect stickiness and texture to hold the wrap together.
- Rice vinegar: It enhances the taste and authenticity of the sushi rice.
- Sugar: To balance the tanginess of the vinegar in the sushi rice. It also elevates the overall taste of it.
- Salt: A small amount of salt is essential for seasoning the sushi rice. It also brings out the natural flavors of each ingredient in the nori wraps.
- Tofu: Opt for drained and pressed extra firm tofu to remove excess water.
- Cooking oil: Use a neutral cooking oil, such as vegetable or avocado oil, for sautéing the tofu. This prevents it from sticking to the pan and gives it a light, crispy texture.
- Cucumber: Choose fresh and crisp cucumber for a refreshing crunch. English cucumbers have thin skins, making them easy to work with.
- Mango: Ripe and sweet mango adds a tropical twist to the nori wraps. Choose a firm but ripe mango. Steer clear of super soft, mushy mango that will fall apart in the nori wrap.
- Avocado: Creamy avocado brings richness to the wraps. It’s the perfect contrast to all the other sharp flavors.
- Sesame seeds: Toasted sesame seeds are nutty and aromatic. They also look pretty.
- Tamari: This gluten-free soy sauce is an alternative to regular dark soy sauce.
Elo's tips
- Make vegan poke bowls with leftover sushi rice.
- Cut the veggies as thin as possible to easily fold the seaweed wrap.
- Season the tofu with tamari to prevent it from tasting bland.
- Assemble the wrap right before serving. Nori wraps taste best right after they have been done.
Prepare the tofu
STEP 1: Press the tofu. Use a tofu press or weigh down the blocks with a heavy object for about 30 minutes. Another way to remove the liquid is to wrap the tofu in paper towels and microwave it in 30-second increments. This will help draw out the excess liquid.
STEP 2: Cut the tofu lengthwise through the long edge to obtain 0.5-inch (1.3 cm)-thick tofu slabs.
STEP 3: Cut the tofu into planks. Cut the large tofu slabs into 3 or 4 smaller planks.
STEP 4: Cook the tofu. Heat a skillet with a generous amount of oil over medium-high heat. Pan-fry the tofu for about 2 minutes per side until golden brown. Reduce the heat and cook the slices for 5 minutes per side. Cool the tofu and store it in an airtight container until ready to use.
How to make sushi rice
STEP 1: Rinse the sushi rice thoroughly before cooking to remove excess starch.
STEP 2: Cook the rice in a pot or a rice cooker. Follow the instructions on the sushi rice packaging (or see detailed instructions in the recipe card below).
STEP 3: Remove from the heat and cover with a lid to steam the rice. This allows the rice to absorb any leftover moisture and makes sure it's cooked evenly. Then, let it cool down.
STEP 4: Season it with vinegar, salt, and sugar after you rinsed it under cold water. This is what really makes the short-grain rice taste like sushi rice.
How to make nori wraps
STEP 1: Cut the veggies and mango. Peel and slice the vegetables into thin, uniform slices. Slice the avocado at the last minute.
STEP 2: Make a cut. Slice the nori sheet from the center of the sheet downwards towards one of the straight edges.
STEP 3: Add the toppings. Add a thin layer of rice to the upper left and bottom right quadrants. Sprinkle over some sesame seeds and pour over a little tamari. Add the mango, cucumber, and tofu to the other quadrants.
STEP 4: Fold the wraps. Fold the bottom left corner upwards, then fold it to the right. Finally, fold it downwards.
Variation ideas
- Extra veggies: Load the nori wrap with julienned carrots, cucumber, bell peppers, avocado, shredded red cabbage, and bean sprouts.
- Pickled veggies: Use these rice vinegar pickled carrots instead of mango.
- Spicy tofu: Marinate tofu in hot sauce and pan-fry until crispy. Alternatively, pour over a little spicy tahini drizzle.
- Extra layers: Lay some blanched baby spinach leaves over the nori before adding the rest of the fillings.
Frequently asked questions
The best way to store sheets of nori is to transfer them to a resealable plastic bag with a silica sachet (e.g., the one that was in the original packaging) to soak up moisture or condensation. Press out as much air as possible and close the bag. If possible, place the bag inside another bag. In the refrigerator, they should remain fresh for a good few months.
To store leftover sushi rice, cool it to room temperature first. Then, transfer it into an airtight container. Store the sushi rice in the refrigerator for up to 2 days.
You can make homemade sushi rolls or sushi bowls by adding your favorite veggies, avocado, and seaweed. Alternatively, create onigiri (rice balls) by shaping the rice and filling the center with pickled plum, seasoned seaweed, or cooked veggies. You can also turn it into fried rice with mixed vegetables and soy sauce for a flavorful and easy meal.
Yes, sushi rice is gluten-free. The confusion may come from the fact that it's sometimes called glutinous rice, which refers to its stickiness and not to the fact that it contains gluten. Sushi rice seasoning (made from rice vinegar, sugar, and salt) is also gluten-free but always double-check to be sure.
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The recipe
Nori Wraps
Equipment
Ingredients
For the sushi rice
- ½ cup (120 g) sushi rice
- 1 ½ tablespoons rice vinegar
- ½ teaspoon sugar
- ¼ teaspoon salt
For the toppings
- 14 ounces firm tofu
- 2 tablespoons preferred cooking oil
- 1 cucumber
- 1 mango
- 2 avocados
- 2 tablespoons sesame seeds
- Tamari to taste
Instructions
Make ahead
- Press the tofu. Use a tofu press or weigh down the blocks of tofu with heavy objects for at least 30 minutes. Alternatively, wrap the tofu in paper towels and microwave it in 30-second increments for 2 minutes to draw out the excess moisture.
- Cook the sushi rice according to package directions (see notes for instructions if needed). Let it cool.
- Season the sushi rice. Combine the rice vinegar, sugar, and salt in a small bowl and mix until dissolved. Pour over the cold sushi rice. Give it a good mix and fluff the rice with a fork. Store it in an airtight container until ready to serve.
- Cook the tofu. Cut the tofu blocks through the long edge, then into 0.5-inch (1,3 cm) planks. Heat a skillet with a generous amount of oil over medium-high heat. Once it's very hot, add in the tofu planks. Cook for 2 minutes per side over medium-high. Reduce to medium-low heat and cook for another 5 minutes per side. Let it cool and store it in an airtight container until ready to serve.
- Prepare the vegetables. Peel the cucumber and the mango and cut them into very thin slices. Store in an airtight container until ready to serve.
Before serving
- Make a cut. Slice the nori sheet from the center of the sheet downwards to the middle of one of the straight sides (see step-by-step pictures).
- Top. Slice the avocado at the very last minute. Add a thin layer of rice to the upper left and bottom right quadrants. Add some sesame seeds and a little tamari on top. 1) Add the mango to the bottom left quadrant, 2) the sliced cucumber to the upper left quadrant, 3) the sliced avocado to the upper right quadrant, and 4) the crispy tofu to the bottom right quadrant.
- Fold. Fold the bottom left corner upwards, then fold it to the right, and finally fold it downwards.
Notes
- Sushi rice cooking instructions (can vary from brand to brand): Rinse the rice under cold water. Bring it to a boil with 2x the volume of water. Cooked it with a lid over low heat for 10-15 minutes until the water has been absorbed. Remove it from the heat and let it sit covered for another 10-15 minutes. Rinse the cooked rice under cold water and fluff it with a fork before seasoning.
- Cut the veggies as thin as possible to easily fold the seaweed wrap.
- Assemble the wrap right before serving. Nori wraps taste best right after they have been done.
- Make vegan poke bowls with leftover sushi rice.
Nutrition
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