Raw Sushi with Parsnip Rice and Sun Dried Tomatoes

By Chef: Kelly Fielding
Posted: February 5, 2015


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While white rice is synonymous with sushi, it is actually not a necessary component. This raw vegan recipe incorporates a grain-free parsnip rice along with sun dried tomatoes to give a similar rice-like chew. Get creative with your veggies! For some tasty veggie filling options try the following: capsicums, cucumber, mango, basil leaves, coriander, sesame seeds, asparagus, olives, rocket or sunflower sprouts. Enjoy with a side of pickled ginger and some shoyu dipping sauce.


  • 2 nori seaweed sheets
Parsnip Rice
  • 4 medium size parsnips chopped roughly
  • 1/4 cauliflower chopped roughly
  • 1 teaspoon of sesame oil
  • 1 teaspoon of apple cider vinegar
  • 2 teaspoons of tamari
  • 1 purple carrot peeled and grated (you can use an orange one if you can’t find purple!)
  • half a dozen sun dried tomatoes soaked, strained and finely sliced
  • a dozen green beans top and tailed
  • 4 lettuce leaves washed and dried
  • 1/2 a ripe but firm pear finely sliced


To make the rice
  1. Place all the ingredients in a food processor and pulse until the mixture breaks down and combines to resemble the consistency of regular rice.
Sushi rolls
  1. Finely slice all of the filling ingredients and lay them on a chopping board beside your two sheets of nori.
  2. Ensure the shiny side of the nori is face down and then place the rice mixture on top of the nori, filling 3/4 of the sheet evenly and smoothly.
  3. On top of the parsnip rice, place two lettuce leaves, then add in a narrow horizontal line the green beans, sun dried tomatoes, grated carrot and sliced pear. Make sure the line of filling ingredients is even and do not overload as it makes it difficult to roll!
  4. Gently roll the sushi up, it is easiest to start at the edge closest to you and roll away from you. Add a smear of water to the final strip of nori so it seals cleanly. Allow the roll to rest for a couple of moments with the sealed edge facing down on your workbench to give it a change to adhere properly.
  5. When ready, slice the sushi roll into six even pieces.
  6. Serve with tamari, pickled ginger and miso.


* I use different filling ingredients pretty much every time I make sushi- you can use anything you have on hand! A few other ingredients I enjoy are sliced capsicums, cucumber, mango, basil leaves, coriander, sesame seeds, asparagus, olives, rocket or sunflower sprouts.