Raw Deconstructed Sushi Bowl

Deconstructed Sushi Bowl
Deconstructed Sushi Bowl

This dish contains all the flavor and nutrition of sushi, but for half the effort!  Instead of rolling the ingredients into a traditional makizushi, you just toss ‘em together in a bowl—no muss, no fuss.  If you really dislike seaweed, you can leave the nori off, though it is a fantastic source of essential minerals.

Yield:  4 servings
Per serving:  74 calories, 6.9g fat (1g sat), 1.9g carbs, trace fiber, 2g protein

For the sushi “rice”:

  • 1/2 medium head cauliflower, stemmed and broken into florets (2 1/2 to 3 cups)
  • 1 tablespoon sesame seeds
  • 1 teaspoon rice vinegar
  • 1 teaspoon agave or coconut nectar
  • 1/2 teaspoon sea salt

For the vegetables:

  • 2 medium carrots, peeled if desired and cut into matchsticks
  • 1 large red bell pepper, stemmed, seeded, and cut into matchsticks
  • 1/2 small seedless cucumber, peeled if desired and cut into matchsticks
  • 1 tablespoon tamari
  • 1 teaspoon sesame oil
  • 1 batch Simple Seasoned Mushrooms (see below), prepared
  • 1 to 2 sheets dried nori, torn into small pieces
  • 2 green onions, white and light green parts thinly sliced
  • 4 teaspoons sesame seeds, divided
  • Additional tamari, wasabi paste, pickled ginger, and/or diced avocado, to serve (optional)

  • Sesame seeds:  hempseeds
  • Rice vinegar:  coconut or apple cider vinegar
  • Agave nectar:  coconut nectar or any other liquid sweetener
  • Tamari:  soy sauce, nama shoyu, or liquid aminos


1. To make the sushi “rice,” place the cauliflower in the bowl of a food processor.  Pulse until it breaks down into rice-sized pieces, then transfer to a medium bowl.  Add the sesame seeds and mix to combine.  In a very small bowl, whisk together the vinegar, agave, and salt.  Drizzle the vinegar mixture over the “rice,” and toss to combine thoroughly.

2. Place the carrot, bell pepper, and cucumber pieces in a small bowl.  Add the tamari and sesame oil and toss to coat.

3. Divide the “rice” between four serving bowls.  Top each portion with 1/4 of the vegetable mixture and 1/4 of the Simple Seasoned Mushrooms.  Divide the nori, green onion, and sesame seeds among the bowls.  Serve with additional tamari, wasabi paste, and/or pickled ginger, if desired.

Simple Seasoned Mushrooms

  • 2 tablespoons olive oil
  • 2 tablespoons tamari
  • 2 cups shiitake, crimini, baby bella, or white button mushrooms, cleaned, stemmed, and sliced
Tamari:  soy sauce, nama shoyu, or liquid aminos

Instructions: In a medium bowl, whisk together the oil and tamari.  Add the mushrooms and toss to coat thoroughly.  Dehydrate for 15 minutes, or set aside at room temperature for 1 hour, to allow the mushrooms to marinate.  Drain any excess liquid off the mushrooms before eating or utilizing in another recipe.


From Practically Raw: Flexible Raw Recipes Anyone Can Make by Amber Shea Crawley, (c) 2012. Used by permission.


Chef Amber Shea

Amber Shea Crawley is a linguist, chef, and author specializing in healthful vegan and raw food. Known for her flexible recipes and friendly voice, she was classically trained in the art of gourmet living cuisine at the world-renowned Matthew Kenney Academy, graduating in 2010 as a certified raw and vegan chef. In 2011, she earned her Nutrition Educator certification at the Living Light Culinary Arts Institute. Her first cookbook, Practically Raw: Flexible Raw Recipes Anyone Can Make is 100% vegan and debuted in March 2012. Get it here: http://amzn.to/tHafnH

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