Tofu and Vegetable Nori Rolls


  • 4 sheets of nori seaweed
  • 1 block of firm tofu, pressed and sliced into thin strips
  • 1 carrot, julienned
  • 1 cucumber, julienned
  • 1 red bell pepper, julienned
  • 1 avocado, sliced
  • 1 tablespoon sesame oil
  • 2 tablespoons low-sodium soy sauce (or tamari for gluten-free option)
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey or maple syrup
  • Optional toppings: sesame seeds, pickled ginger, wasabi


  1. In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, and honey/maple syrup to make the marinade.
  2. Place the sliced tofu in a shallow dish and pour the marinade over it. Gently toss the tofu to ensure it is evenly coated. Let it marinate for at least 15 minutes.
  3. Heat a non-stick skillet over medium heat. Add the marinated tofu slices and cook for about 2-3 minutes on each side until lightly browned and heated through. Remove from heat and set aside.
  4. Place a sheet of nori seaweed on a bamboo sushi mat or a clean kitchen towel.
  5. Arrange a few slices of cooked tofu, carrot, cucumber, bell pepper, and avocado on one end of the nori sheet.
  6. Carefully roll the nori sheet, starting from the filled end, using the sushi mat or towel to help you create a tight roll. Wet the edge of the nori sheet with a little water to seal the roll.
  7. Repeat the process with the remaining ingredients to make additional nori rolls.
  8. Slice each roll into bite-sized pieces using a sharp knife.
  9. Serve the Tofu and Vegetable Nori Rolls with optional toppings such as sesame seeds, pickled ginger, and wasabi.

Calorie breakdown per serving (approximate):

  • Calories: 180
  • Protein: 10g
  • Carbohydrates: 20g
  • Fat: 7g
  • Fiber: 5g
  • Sugar: 3g

Note: The calorie count may vary depending on the specific brands and quantities of ingredients used.

Enjoy these Tofu and Vegetable Nori Rolls as a nutritious and satisfying meal or snack. The combination of fresh vegetables, marinated tofu, and seaweed provides a range of vitamins, minerals, and plant-based protein. Serve them with soy sauce or your favorite dipping sauce for added flavor.