How to Make Vegan Sushi – Eggplant Unagi Nigiri

By Kirsten Maxwell March 23, 2023 18 mins read 106 Views

Vegan Unagi Nigiri

Unagi is known for its smokey, sweet taste with a rich fatty flavor that perfectly melts in your mouth. The fun thing about creating a vegan version is that no fish were harmed in the process and you can get the same flavor palette you love and enjoy in an unagi nigiri! Grab an eggplant because you can make this dupe in less than 30mins and still satisfy your sushi cravings.

Related Recipe: Watermelon Sushi Tuna

Pro Tips:

You can omit the sake in this recipe and add 3 tbsp of mirin or rice vinegar instead.
You can replace the cane sugar with white sugar if you don’t have cane sugar (something dissolvable is ideal).
If you cannot find mushroom seasoning for this recipe, you can mimic the umami flavor using vegan oyster sauce, dried mushrooms, miso, or sun-dried tomatoes.

Other Recipes to pair with this recipe:

Vegan Flaked Salmon – What is a complete sushi meal without some salmon on the side? This is a no-brainer recipe to pair with this delicious nigiri!
The Best Vegan “Shrimp” Tacos – It’s a seafood haven and we are throwing in some “shrimp” tacos with some heart of palms.
Vegan Scallops & Garlic Butter Sauce – Everyone loves this infamous recipe because sushi is not complete with some mushroom scallops to bring out the umami flavors. Now this is a fiesta!

INGREDIENTS:

2-3 cups sushi rice
2 Chinese eggplants, peeled & ends removed
salt, as needed
1/4 cup + 2 tbsp soy sauce
3 tbsp sake
3 tbsp mirin or rice vinegar
1/4 tsp mushroom seasoning (optional)
3 tbsp cane sugar
nori seaweed, cut into thin strips
toasted sesame seeds
sliced green onion, to garnish

KITCHEN EQUIPMENT:

Cutting Board
Knife
Sauce Bowls
Baking Sheet

How to Make Vegan Sushi - Eggplant Unagi Nigiri

Save Print

Prep time

8 mins

Cook time

22 mins

Total time

30 mins

who siad you have to give up on sushi just because you went vegan? This delicious unagi nigiri sushi dish is one to remember to satisfy those sushi cravings. You can thank me later~

Author: The Edgy Veg

Recipe type: Dinner

Cuisine: Asian

Ingredients

2-3 cupssushi rice
2 Chinese eggplants, peeled & ends removed salt, as needed
¼ cup + 2 tbspsoy sauce
3 tbsp sake
3 tbsp mirin or rice vinegar
¼ tsp mushroom seasoning (optional)
3 tbsp cane sugar
nori seaweed, cut into thin strips
toasted sesame seeds
sliced green onion, to garnish
extra sauce, optional

Instructions

Cook your sushi rice according to the instructions on the package.
Preheat oven to 350F and line a baking sheet with parchment paper or a silicone baking mat.
Slice the eggplant lengthwise, into ¼inch thick long slices.
Sprinkle salt over both sides and let them sit for about 20 mins.
Rinse each eggplant and pat dry completely with a clean kitchen towel or paper towel.
In a small pot, whisk together soy sauce, sake, mirin, mushroom seasoning and sugar. Bring to a boil and then reduce heat to a low simmer. Simmer until the sauce begins to thicken, and remove from heat.
Brush each eggplant slice with the sauce and bake for about 10–12 minutes on each side.
During the last 5 minutes of baking, warm up the remaining sauce.

To assemble:!

Scoop out about 2 tbsp of rice into your hand and form it into an oval shape.
Cut the eggplant into 4-5-inch pieces, and brush each piece with a small amount of sauce.
Add 1 eggplant piece on top of each rice ball, brush with sauce, and wrap with strips of seaweed.
Garnish with roasted sesame seeds and green onion if desired and serve with wasabi & soy sauce/extra eel sauce on the side.

Nutrition Information

Serving size: 4

Hey welcome to The Edgy Veg – we veganize popular food recipes for vegans, plant-based diets, eco-conscious eaters & people who are trying to eat more plants over… y’know animals or their by-products. We hope you enjoy this tasty vegan recipe!

Looking For More International Vegan Recipes?

Vegan Broccoli Potato Soup Recipe
Vegan Potato Leek Soup
Vegan Noodle Soup

Made this recipe? Let me know what you think by leaving a ★★★★★ star rating & comment below. It truly helps me & I really appreciate any support! Feel free to share your food photos on social and tag me @edgyveg so I don’t miss it!

The post How to Make Vegan Sushi – Eggplant Unagi Nigiri appeared first on The Edgy Veg.

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Frequently Asked Questions

What are some examples of plant-based foods you can eat?

Plant-based diets are gaining popularity because of their potential environmental and health benefits. Common plant-based food are foods that are derived primarily from plants. These include fruits, vegetables and legumes, seeds, nuts, seeds, legumes, legumes, nuts, seeds, and legumes. These foods provide vitamins, minerals as well as antioxidants and dietary fibre. Some excellent sources of plant-based protein include beans and pulses like lentils, chickpeas, and kidney beans; lower-fat soya products such as tempeh or edamame; higher-fat nuts like almonds and cashews; quinoa or dairy alternatives made from oats, coconut, or almond milk; vegan yogurt; soy burgers; hemp powder; nutritional yeast flakes; whole wheat bread with no added sugar or vegetable oils; chia seeds; flaxseed oil; whole grain cereals such as oats and barley with added nuts or nut butter. Other plant-based options include healthy fats like olive, avocado, flaxseed, or other nut oils. A variety of ready-to–eat meals are available now to help lower your grocery expenses. Plant-based diets may be cheaper than other options depending on what you buy and how many.

What amount of meat is acceptable on a plant-based diet.

No amount of meat is permissible on a plant-based diet. This lifestyle excludes all animal products such as meat, fish, or poultry. Many vegan substitutes can deliver the same flavor and texture with no animal products. Tofu, seitan (wheat flour), tempeh, fermented soybeans, and mock duck made of mushrooms can all mimic traditional meat dishes. Vegetarian vegetarian burgers made with black beans, quinoa and other ingredients are similar in taste to beef burgers. Other tasty vegan alternatives include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten. These options can be a great option for people who are looking to move to a plantbased diet.

What are some of the downsides to eating meat from plants?

The main problem of plant-based protein is the absence of essential vitamins. Some essential amino acid, vitamin B12, as well as heme Iron, are less abundant in plant-based protein than animal proteins. Because of the large amount of sodium needed to preserve them, some plant-based proteins have higher sodium levels than real meat. It can also be more costly and time-consuming to buy quality vegan products online or in grocery stores. Vegan options can also take more time to cook, which could lead to longer cooking times.

What happens if you stop eating meat?

Your body will undergo many changes when you stop eating meat. Your diet could be more fiber-rich and less saturated than if you switched from animal to plant protein. This can increase heart health and improve digestive health. Additionally, you may see an increased energy level due to more efficient digestion and the elimination of inflammatory foods like animal proteins. The ability to reduce stress hormones caused by excessive animal protein consumption may make your moods more stable. It is becoming more popular to switch to a plant-based diet to reduce environmental damage from factory farming.

Can a plant diet be considered harmful?

A lot of people have found health benefits in adopting a plantbased diet. However it is possible to become sick if you don't manage your diet properly or consult a doctor. People who are transitioning to a plant based diet should be careful about their vitamin and mineral intake. Unbalanced diets without adequate replacements can lead to deficiencies and other health problems. Also, a vegan/plant-based diet could result in a reduction of important sources of protein such as eggs and dairy, which can affect muscle maintenance. People who follow a plant-based diet must adapt their diets to meet their nutritional needs.

What are the health benefits of a plant-based diet

The benefits of a plant-based diet include improved heart health, better digestive health, increased energy levels, reduced stress hormones, and potential environmental protection. The following plant-based proteins can be found: legumes beans, whole grains and nuts. Plant-based diets provide vitamins, minerals, antioxidants, and other beneficial compounds that can help protect against cell damage from inflammation and oxidative damage which can lead to chronic illnesses such as heart disease and cancer. Increased fiber intake can promote gut bacteria growth and support digestive health. Research has shown that a plant-based diet may improve moods by decreasing stress hormones. It is also becoming increasingly popular to avoid animal protein consumption in order to reduce environmental damage due to factory farming.

Is there any athlete or celebrity who advocates a plant-based diet for their health?

Yes, many athletes and celebrities support a plant-based diet. This includes Kyrie Irving, a NBA player, and Lewis Hamilton, Formula 1 World Champion. Also, Natalie Portman, Meghan Trainor, and Kenneth Farrow, the NFL's running back. Each have chosen to live a vegetarian/vegan life for their reasons, and they have all achieved amazing results in their sports or creative endeavors. Actress Alicia Silverstone wrote a book called Kind Diet about her experience with veganism. Professional tennis player Novak Djokovic has credited his career successes to his unconventional habit of eating primarily organic vegan foods during competitions; his stats have drastically improved since he adopted this regimen. The four professional athletes all point out some notable qualities such as increased energy, quicker recovery from injuries and better overall health and well-being. These success stories show that plant-based diets can help you achieve better athleticism.

Statistics

In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)

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How To

How to meal prep for a plant-based diet?

Plant-based meal prep makes it easy to prepare healthy and balanced vegan meals in advance. Although it requires planning and preparation, it can save you time and promote healthy eating habits. It makes it easier to stick with your diet by prepping plant-based meals. They are already prepared and ready for when you want something delicious and healthy. Also, you can save time and make it easier to exercise or relax by not having the food prepared from scratch each day.

A key factor in successful plant-based meal preparation is to focus on variety and emphasize whole foods like vegetables, fruits, seeds, legumes, and nuts. Different colors are better for nutrition. You might choose to use different ingredients each week, such as spinach for greens or purple carrots in orange/reds. Brown rice is good for complex carbohydrates. A balance of fiber, protein and some fats should be the aim with each meal, depending on the individual's needs.

A multi-cooker or slow cooker can be used to maximize meal prep efficiency. You can freeze portions of cooked meals in one batch, and pre-cut vegetables to make it easy to add them to recipes.

Preparing meals for a plant-based diet is easy with a few simple steps. You can start by making a grocery store list of the recipes you will be using. Local farmers' markets and health food shops are great places to find fresh produce, as well as other quality ingredients. The next step is to plan enough time to prepare the food. This option allows you to save time and effort while still getting great results. Also, it is important to use the right storage equipment so that food stays fresh until used.

Plant-based meal planning allows for healthy eating, regardless of how busy one is. Individuals will most likely reach their nutritional goals sooner than they think by eliminating the guesswork involved in healthy eating.