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GreenChefs | Mediterranean Sushi

Posted By Omid On April 27, 2009 @ 1:00 am In Full Recipe List,Recipes / Main Courses,Recipes / Vegan | 9 Comments

Recipe by G Living Member Omid

Mediterranean Sushi (vegan)

Mediterranean sushi is very similar to the original sushi in the way that it is presented but it has an entirely different and a standalone taste. It is completely vegan, made with unique vegetables like Lebanese eggplants, violin heads, and organic brown rice.

Serves about 4

For the Vegetables:


4 Lebanese eggplants, halved and cut lengthwise

4 vine ripe tomatoes, cut in half

4 cloves garlic, sliced

6 Violin heads, tails cut

4 Tbsp olive oil

4 sprigs Rosemary

Himalayan pink sea salt, to taste

Step 1 Toss all the ingredients for vegetables (except the violin heads) in a bowl. Adjust the taste with pink Himalayan sea salt.

Step 2 Grill the vegetables on low heat for about 5 minutes, making sure to turn them over every 1 or 2 minutes so that they turn to a nice even golden color.

Step 3 Boil some water and blanch the violin heads for about 2 minutes. Remove that water, pour fresh boiling water and let them stay for 2 more minutes. Remove them with a slotted spoon into a bowl full of fresh cold water. Let them stay there for about 1 minute. Now they are ready to use.

For the Organic Brown Rice:


1 cup organic brown rice

2 cups of water

A pinch of pink Himalayan sea salt

Step 1 Wash the brown rice. If you can soak them over night, that would be great, just make sure that you change the water once or twice.

Step 2 Take water, rice and a pinch of Himalayan sea salt in the rice cooker and let it cook. Though all the rice cookers are the same, sometimes they might have a different click. You know your rice cooker better than anyone else, cook rice until fluffy and well cooked but not over cooked and mushy.


Now, you can either have the brown rice at the bottom of a bowl and serve your vegetables on the top or make a sushi like as seen on the photos.
But here are the instructions – in case you want to serve them as a Mediterranean Sushi.

Step 1 Fluff up the cooked brown rice with a fork while it is still hot. Then take one heaped tablespoon of rice into your hand, make a fist to shape it into an oval shape, now gently squeeze your fist so that the cooked rice sticks together and holds its shape. Make all the rice balls like this and set aside.

Step 2 Now take 4 elongated plates. Mount the sushi artistically like this – place the morsels of rice in a row on each plate. Now on each morsel of rice, place grilled tomato, grilled piece of eggplant and steamed violin head alternatively.

Step 3 Garnish the above rice and vegetables with grilled garlic and rosemary. Serve immediately.

Case Study:

Mediterranean sushi looks very similar to the original sushi in the way it is presented. But the ingredients are totally different. It is completely vegan, made with unique vegetables like Lebanese eggplants, violin heads, and organic brown rice. It does not have any strong flavors except for garlic and has a chewy texture.

* Eggplant has a bland flavor on its own, but it easily absorbs the flavors it is marinated in and lends a very unique taste, flavor and texture to the final dish.
* Vine ripe tomatoes are naturally ripened tomatoes on the plant/vine and have a better taste and flavor.
* Ripe tomatoes are juicy and have a sweetish sour taste. It has good amounts of a natural antioxidant called lycopene.
* Violin heads, also called fiddlehead ferns, are the young, sprouting, curled tops of a fern plan. These young curly parts are used as vegetable. It is called violin head or fiddlehead because the curly part resembles the head of the stringed musical instrument violin or fiddle.
* Garlic and rosemary not only add flavor to the dish, but they also have good amounts of plant compounds with medicinal properties.
* Olive oil is more of a fruit juice that is used as oil, because it is pressed from olive fruits. It is a very good source of heart healthy good fats.
* Organic brown rice, as the name suggests, is brown because unlike white rice, it has the outer brown layer with all the B-vitamins intact. Not just that, it is organic so it does not have the remnants of harmful pesticides and fertilizers in it. So, it is more healthier than white rice.
* Himalayan pink sea salt is the natural, unadulterated and unprocessed salt from the foot hills of the Himalayas. It has a pale pink color due to traces of other minerals present in it.

Health Benefits:

1. This recipe provides moderate amount of calories, carbohydrates, fats and proteins.

2. The vegetables used in this recipe are very good sources of phenolic compounds like caffeic acid and chlorogenic acid, and flavonoids and anthocyanins, sulphur-containing compounds, like allicin, alliin, ajoene all of which have antioxidant properties. These plant compounds have health-promoting effects and play a role in reducing inflammation in our body, which is the primary cause of a wide variety of diseases.

3. Good source of magnesium that helps in relieving fatigue, relaxing the muscles, nerves and blood vessels, thus relieving the symptoms of asthma, migraine headaches, tension and soreness in muscles etc.

4. Excellent source of manganese, which functions along with other natural antioxidants in neutralizing the free radicals in our body.

5. Moderate source of vitamins A, C and K.

6. Good source of B-group vitamins like thiamine, niacin and vitamin B6, which are essential for effective release of energy from the foods we eat, in the synthesis of hemoglobin in our body, and also as cofactors in important metabolic reactions in our body.

7. Good source of dietary fiber. It helps in regulating the bowel functions, reducing the risk of various intestinal disorders like hemorrhoids, constipation, IBS, etc. Dietary fiber also reduces the absorption of cholesterol and also regulates the blood glucose and cholesterol levels.

Nutritional Facts:

Each serving of this recipe provides the following nutrients :

Calories: 17% (335 Cal); Total Fats: 23%; Saturated Fats: 10%; Carbohydrates: 16%; Proteins: 10%; Fiber: 24%; Magnesium: 23%; Manganese: 112%; Vitamin A: 11%; Vitamin C: 17%; Vitamin K: 20%; Thiamine: 14%; Niacin: 16%; Vitamin B6: 16%; Phytosterols: 11 mg.

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