Blog post

Vegan Cauliflower Rice Sushi Rolls with Miso Dressing

July 12, 2017

I used to be in awe at the thought of anyone making sushi rolls at home because it seemed so complex, time consuming, and intricate with the delicate nori sheets and the number of ingredients that needed to be used. This was until I tried to make it myself last night and realised that making these Vegan Cauliflower Rice Sushi Rolls with Miso Dressing is really quite simple, does not take that much time at all to make from start to finish, allows you to be creative and use up any left over vegetables in the fridge, and it is easy to handle the delicate nori sheets without ripping them and making a big mess. Plus I found this to be quite a fun activity that you can even share with your partner, friends or your kids. 

These Vegan Cauliflower Rice Sushi Rolls with Miso Dressing were such a big hit last night when I made them for dinner that I just had to share these with you all today, and especially to spread the power and love of cauliflower rice. 

Cauliflower Rice is quickly becoming all the rage, now even being sold in grocery stores such as Coles and Woolworths, as it is such an amazing, healthy, nutrient-dense, and low calorie alternative to using traditional rice or other grains in your cooking (yes I am a Cauliflower fanatic!).

Cauliflower has many wonderful health benefits, as well as being so versatile. I often use cauliflower/cauliflower rice in stir fries, in savoury breakfast muffins (recipe to come), cauliflower mash, in soups, etc. Plus if you find it a struggle to increase your, or your families, vegetable intake cauliflower acts as a great base.

Utilising Cauliflower in your recipes, especially in this Vegan Cauliflower Rice Sushi Roll with Miso Dressing, means that this can be an excellent lunch, dinner, or even option for your children’s lunch boxes because you do not have to worry about feeling weighed down afterwards or going into a food coma from the rice. Cauliflower has a very low GI with most sources range it from between 0 to 15. This is placed in comparison to short grain white rice which has a GI of 72 and Brown rice that has a GI of 55. However, in saying this the use of Glycemic Index is not as simple as looking at high and low GI foods and marking these as ‘good’ or ‘bad’ food sources as the food variety, ripeness, processing, and cooking also plays apart in the actual GI value of the food. Furthermore, to identify a more accurate effect that the food item will have upon blood glucose concentrations and insulin responses is to use glycemic loading (GL), which has been designed to look at the quality and quantity of carbohydrate in that food serving, meal, or diet. To delve further into this subject you can read International table of glycemic index and glycemic load indexes: 2002 and Glycemic Index and Glycemic Load. 

Makes 8 rolls


Gluten Free, Wheat Free, Vegan, Dairy Free, Refined Sugar Free, Low Fat, No Nuts, No MSG


Wholesome Mains

Preparation & Cooking Time

40 minutes total time

5 minutes cooking time

Cauliflower Rice Ingredients

  • 1 head of large cauliflower
  • 1 tsp sesame oil
  • 1 tsp sushi seasoning sauce
  • Black Pepper and salt to taste

Sushi Filling Ingredients

  • 8 sheets of nori seaweed paper (found in most grocery stores)
  • 1 small avocado, peeled, pitted and thinly sliced
  • 1 medium carrot, thinly sliced lengthwise
  • 1 medium sized cucumber thinly sliced lengthwise
  • 1 small-medium red capsicum, deseeded and thinly sliced lengthwise
  • Your choice of vegan protein (seitan, tempeh, tofu, etc- your call. I used a peking duck seitan version)

Miso Dressing Ingredients

  • 2 tbsp white miso paste
  • 1/3 cup of water
  • 2 tsp apple cider vinegar
  • 1 tbsp maple syrup (or any other sweetener)


  • 1 x food processor
  • 1 x small blender
  • 1 x chopping board
  • 1 x knife
  • 1 x frying pan
  • 1 x tongs
  • 1 x wooden spoon
  • 1 x measuring spoon
  • 1 x measuring cup
  • 2 x small bowls
  • Plates
  • Cling wrap or sushi-rolling mat
Cauliflower Rice Directions
  1. Break apart cauliflower florets and discard of the green leafy part.
  2. Place the florets into a food processor and run it until they resemble a rice consistency. Scraping down the sides if needed until it is all completely minced
  3. Add in the sesame oil, sushi seasoning, black pepper and salt
  4. Pulse all ingredients together and then set aside
Miso Dressing Directions
  1. Add the miso paste, water, apple cider vinegar, and maple syrup to a blender and blend until smooth. Pour this into a small bowl and refrigerate while you make the sushi rolls so that the flavours can fuse together
Making your Super Sushi
  1. Cut your choice of vegan protein into thin strips and cook for approximately 5 minutes making sure that it is thoroughly cooked. Place this on a plate and put it to the side allowing this to cool before using it in the sushi filling
  2. Cut the avocado, carrot, cucumber and red capsicum in thin, lengthwise pieces
  3. Add some water into a small bowl to be used to seal the sushi rolls
  4. Lay the nori sheet shiny side down on either cling wrap or a sushi-rolling mat
  5. Carefully spread about ½ cup of the ‘rice’ onto ⅔ of the nori sheet going all the way out to each side but leaving about a half inch border at the bottom closest to you and about a 2″ border at the top
  6. Place vegan protein and veggies in along the bottom of the cauliflower rice (closest to yoy)  trying to keep an even amount all the way across for consistent size
  7. Using your thumbs, lift up the bottom edge wrapping up and around the veggies
  8. Roll up using your thumbs to push and your other fingers to push the fillings down and pull them towards you
  9. Try to keep your hands spread out so that the pressure is evenly spread out
  10. Roll it as tight as possible, going slow and being gentle on the fragile nori sheet
  11. Dab a bit of water on the back border with your finger to create a seal as you near the end of the roll
  12. Use a sharp serrated knife to cut into 1″-2″ pieces. Each roll makes approximately 4-5 small pieces. 
  13. Serve with Simple Miso Sauce. Bon Apetit!


  • Feel free to use any type of vegan protein that you prefer to in the filling or leave this out if you prefer
  • Use your choice of veggies in the filling and potentially try something different such as cooked sweet potato, arugula, beetroot, scallions, steamed zucchini…whatever tickles your fancy
  • If you want something additional to add to the cauliflower rice try blending broccoli into the mixture or if you are looking for more carbs then add in some quinoa into the mix
  • Best served straight away, however, also still tastes great the next day if you are meal prepping for lunch or dinners. 
  • If you do not have your own food processor to potentially look into purchasing one. You do not even have to go state of the art and there are a lot of them even selling second hand on gumtree or Facebook Market. To be honest purchasing a food processor for the first time changed my life and I do believe that it will for you too if  you do enjoy consuming cauliflower rice, bliss balls, almond butter, etc. Not only will it save you a lot of money from purchasing these items at the store, but you can also become more creative in the kitchen using your own food processor.


  • SauceBox

    July 12, 2017 at 3:16 am

    I’ll have to try this! Very interesting, thank you! You’ve got my follow. Check out my comedy blog and give it a follow if you like it!

    1. nourishedbytiffany

      July 17, 2017 at 8:06 am

      Great thank you I hope you enjoy it

  • souperdouperfood

    July 25, 2017 at 7:31 pm

    I have just changed to a lower carb diet and sushi was one of the things i am missing and i can make this work. I am new to blogging so only one post on my blog and not vegan.

    1. nourishedbytiffany

      July 26, 2017 at 1:42 am

      That is great to hear and it is an excellent alternative to those that want a lower carb meal or if you just want to add more vegetables into your diet.

Leave a comment

Your email address will not be published. Required fields are marked *

Prev Post Next Post