Edamame and avocado hand rolls are delightful fusion of creamy textures and vibrant flavours, perfect for a light meal or appetiser. These cone-shaped sushi rolls, also known as temaki, are an excellent way to enjoy sushi at home without the need for special equipment.
less than 30 mins
10 to 30 mins
Makes 4 rolls
Vegetarian
By Yuki GomiFrom Saturday Kitchen
Original recipe from BBC Saturday Kitchen Live.
This edamame and avocado hand roll recipe achieves an excellent Nutri-Score A rating, indicating its high nutritional quality. The combination of edamame and avocado provides healthy fats, protein, and fibre. The use of nori sheets adds beneficial minerals, while the sushi rice offers complex carbohydrates. The recipe is low in saturated fats and uses minimal added salt, making it a nutritious choice when consumed as part of a balanced diet.
Ingredients
- avocado ½ ripe, peeled
- yuzu juice few drops (or lemon juice)
- Japanese mayonnaise 1½ tbsp (or 1 tbsp mayonnaise, ¼ tsp English mustard and ½ tsp rice vinegar)
- white sesame seeds 2 tsp
- edamame beans 100g/3½oz, cooked
- nori 2 sheets (or 4 half-sized sheets)
- sushi rice 200g/7oz, cooked
- cress 4 tsp
- wasabi 2 tsp (optional)
- light soy sauce dash
- fresh chives 2 tsp, snipped
- salt pinch
Method
1. Prepare the avocado mixture
In a small bowl, mash the peeled avocado with a fork until very smooth1.
Add the yuzu juice (or lemon juice) and Japanese mayonnaise to the mashed avocado. Season with a pinch of salt and mix well to create a creamy avocado sauce1.
Gently fold in the white sesame seeds and cooked edamame beans to the avocado mixture1.
2. Prepare the nori sheets
Locate the thin lines on the nori sheets. Using these as a guide, carefully cut each sheet in half with scissors. Handle the nori gently as it can break easily1.
3. Assemble the hand rolls
Place a half-sheet of nori on your hand, shiny-side down, with a short edge closest to you1.
Wet the fingers of your other hand in a bowl of water, shaking off any excess. This prevents the rice from sticking to your fingers1.
Take about 50g/1¾oz of sushi rice and spread it quickly over the bottom half of the nori sheet. Don’t worry about being too neat1.
Place a quarter of the avocado mixture diagonally in the middle of the rice1.
Top the avocado mixture with 1 teaspoon of cress1.
If using, add a small amount of wasabi to the middle of the rice1.
Drizzle a quarter of the soy sauce over the filling and sprinkle with a quarter of the snipped chives1.
4. Shape the hand roll
Bring the bottom corner of the nori sheet (the corner closest to you) over the filling to meet the rice on the other side, forming a triangle1.
Roll the plain side of the nori sheet around the filling to create an ice-cream-cone shape1.
Repeat the process with the remaining nori sheets and filling ingredients to make a total of four hand rolls1.
Serve the hand rolls immediately for the best taste and texture1.
These edamame and avocado hand rolls are best enjoyed fresh, allowing you to savour the crisp nori, creamy avocado, and the satisfying texture of the edamame beans.
Suggested Wine Pairing
Majestic: Villa Maria Private Bin Sauvignon Blanc
This crisp New Zealand Sauvignon Blanc offers zesty citrus and tropical fruit notes that complement the creamy avocado and fresh edamame. Its bright acidity cuts through the richness of the hand rolls, while the herbaceous undertones enhance the overall freshness of the dish.
Tesco: Finest Premier Cru Chablis
A classic Chablis with its mineral-driven profile and subtle citrus notes pairs beautifully with the delicate flavours of the hand rolls. The wine’s crisp acidity complements the vinegared rice, while its clean finish refreshes the palate between bites.
Sainsbury’s: Taste the Difference Albariño
This Spanish white wine offers a perfect match for the edamame and avocado hand rolls with its aromatic profile and crisp acidity. The wine’s peach and citrus notes enhance the creaminess of the avocado, while its mineral finish pairs well with the nori wrapper and edamame.
What can you serve with this
Miso soup: A small bowl of warm miso soup provides a comforting contrast to the cool hand rolls and cleanses the palate between bites.
Pickled ginger (gari): This palate cleanser is essential for refreshing the taste buds between different sushi pieces.
Extra wasabi: For those who enjoy an extra kick, serve additional wasabi on the side.
Seaweed salad: A small portion of wakame salad adds a refreshing and nutritious side to your hand roll meal.
Edamame pods: Serve some additional steamed edamame pods for a fun, interactive appetiser that complements the main dish.
Green tea: A cup of hot or iced green tea pairs perfectly with sushi, helping to cleanse the palate and aid digestion.
Cucumber slices: Fresh cucumber slices offer a crisp, refreshing contrast to the creamy avocado filling.
Tempura vegetables: Light and crispy tempura vegetables provide a textural contrast to the soft hand rolls.
Nutri-score Health Check
This edamame and avocado hand roll recipe achieves a Nutri-Score of A, indicating it is a highly nutritious dish. Here’s a breakdown of the factors contributing to this score:
Positive factors:
High vegetable content: The recipe includes avocado, edamame, and cress, providing fibre, vitamins, and minerals.
Healthy fats: Avocado contributes heart-healthy monounsaturated fats.
Protein: Edamame beans are an excellent source of plant-based protein.
Whole grains: Sushi rice provides complex carbohydrates and some fibre.
Negative factors:
Added salt: The recipe includes soy sauce and a pinch of salt, which contribute to sodium levels.
Mayonnaise: While used in moderation, it adds some saturated fat.
It’s important to note that this score has been automatically calculated from the ingredients in the recipe and is only a guide. The overall healthiness of a meal depends on portion sizes and how it fits into a balanced diet. These hand rolls can be part of a healthy meal plan when consumed in moderation and paired with other nutritious foods.
Recipe FAQ
- Can I use brown rice instead of white sushi rice? Yes, you can use brown sushi rice for a nuttier flavour and added fibre. Just ensure it’s cooked to be sticky enough to hold together in the roll.
- What can I substitute for yuzu juice? If yuzu juice is unavailable, you can use lemon juice or a mixture of lemon and lime juice to achieve a similar citrusy flavour.
- Can I make these rolls ahead of time? These hand rolls are best eaten immediately after preparation. The nori can become soggy if left too long.
- Is there a gluten-free option? To make these gluten-free, use tamari instead of soy sauce and ensure your mayonnaise is gluten-free.
- Can I add other vegetables to the filling? Absolutely! Julienned cucumber, carrots, or bell peppers can add extra crunch and nutrition to your hand rolls.
Storing FAQ
- How long can I store prepared hand rolls? These rolls are best consumed immediately. If you must store them, wrap tightly in cling film and refrigerate for no more than 2-3 hours.
- Can I prepare the avocado mixture in advance? You can prepare the avocado mixture up to 2 hours in advance. Cover it tightly with cling film, ensuring it touches the surface of the mixture to prevent browning, and refrigerate.
- How should I store leftover ingredients? Store cooked sushi rice in an airtight container in the refrigerator for up to 3 days. Keep nori sheets in a sealed bag in a cool, dry place.
Reheating FAQ
- Can hand rolls be reheated? These hand rolls are designed to be eaten cold or at room temperature. Reheating is not recommended as it can make the nori chewy and affect the texture of the avocado.
- How do I bring refrigerated ingredients to room temperature? Remove the avocado mixture from the refrigerator about 15-20 minutes before assembling the rolls. This will enhance its flavour and make it easier to spread.
- Can I use leftover ingredients in other dishes? Leftover avocado mixture can be used as a spread for sandwiches or as a dip. Cooked edamame can be added to salads or stir-fries.