These easy sushi wraps are filled with creamy chickpeas, fluffy rice, and fresh, crunchy vegetables, all folded into a nori seaweed sheet. Also known as a seaweed sandwich, they're a delicious fish-free alternative to traditional sushi rolls. No rolling mat needed, and they're perfect for a quick lunch or light dinner!
Hassle-free sushi 🍣 👆🏼
Jump to:
What Are Sushi Wraps?
Sushi wraps, sometimes called nori wraps or seaweed sandwiches, are a quick and easy alternative to traditional sushi rolls. Instead of rolling the ingredients with a bamboo mat, you layer cooked rice, vegetables and your favourite fillings onto a nori sheet, then fold it into a convenient handheld wrap.
❤️ Here's Why You'll Love These Sushi Wraps
- Quick and easy: Simple to assemble with no sushi mat or rolling skills required.
- No fish needed: Creamy chickpeas, fluffy rice and crunchy vegetables make a delicious meat-free alternative.
- Budget-friendly: Made with affordable, everyday ingredients.
- Easy to customise: Switch up the vegetables or add avocado and your favourite fillings.
- Perfect for lunch: Fresh, satisfying and ideal for a quick lunch or light dinner.
🍣 Sushi Wrap Filling Ideas
One of the best things about these sushi wraps is how easy they are to customise! Try these delicious fillings to make your own nori wraps or seaweed sandwiches.
- Roasted vegetables: Try roasted bell peppers, mushrooms or asparagus for extra flavour and texture.
- Tofu or tempeh: Add marinated tofu or tempeh for a satisfying plant-based protein boost.
- Cream cheese: Spread a little cream cheese onto your wrap for a rich, creamy filling.
- Avocado: Add sliced avocado for extra creaminess.
- Crunchy vegetables: Cucumber, carrots and red cabbage add freshness, colour and crunch.
Ingredients Needed and Substitutions
- Nori seaweed sheets: Use roasted nori sheets designed for making sushi. These hold all the delicious fillings together and give the wraps their signature savoury flavour.
- Cooked sushi rice: Short-grain sushi rice works best because it's slightly sticky and helps hold everything together. You can also use regular cooked rice or quinoa, although the wraps may not hold together quite as well.
- Fresh vegetables: Cucumber, lettuce, avocado and bell peppers (capsicum) are all delicious options. Choose your favourites for extra colour and crunch.
- Chickpeas: Mashed chickpeas make a satisfying, fish-free filling. Drain and rinse canned chickpeas before mashing.
- Japanese mayonnaise: Mix with the mashed chickpeas for a creamy filling. Regular mayonnaise works too.
- Optional extras: Soy sauce, wasabi and pickled ginger are delicious additions for serving.
Seasoning and Serving Suggestions
- Soy sauce: Serve your sushi wraps with a small bowl of soy sauce for dipping. Use low-sodium soy sauce if preferred.
- Wasabi: Add a little wasabi for a spicy kick. Start with a small amount and adjust to taste.
- Pickled ginger: Serve alongside your wraps for a refreshing, tangy contrast.
- Toasted sesame seeds: Sprinkle over the rice or vegetables before folding for extra crunch and a delicious nutty flavour.
How to make sushi wraps
Step 1: Prepare the nori sheet. Place a nori sheet on a clean, flat surface. Using kitchen scissors, make one cut from the bottom edge to the centre of the sheet. This creates four sections for folding.
Step 2: Add the lettuce. Place a few lettuce leaves in the bottom-left section of the nori sheet, keeping the filling away from the edges.
Step 3: Add the vegetables. Arrange sliced cucumber and diced bell peppers (capsicum) in the top-left section.
Step 4: Add the chickpea filling. Mash the chickpeas with Japanese mayonnaise and a little lemon juice, then spoon the mixture onto the top-right section.
Step 5: Add the rice. Spread a thin, even layer of cooked sushi rice over the bottom-right section.
Step 6: Fold the sushi wrap. Starting with the bottom-left section, fold it upwards over the vegetables. Continue folding to the right, then down over the rice to form a compact square wrap.
Step 7: Serve and enjoy! Gently press the folded wrap together, slice it in half if desired, and serve immediately with soy sauce, wasabi or pickled ginger.
How to fold your wrap
Tips and tricks
- Keep the nori sheets dry: Only take the nori sheets out of their packaging when you're ready to assemble your sushi wraps. Moisture can make them soft and chewy.
- Don't overfill: Use small portions of each filling so the wraps fold neatly without tearing.
- Use cooled rice: Allow freshly cooked sushi rice to cool before assembling. Warm rice can release steam and soften the nori.
- Pat vegetables dry: Remove excess moisture from cucumber and other vegetables to help prevent soggy wraps.
- Serve immediately: Sushi wraps taste best freshly assembled, while the vegetables are crunchy and the nori still has some crispness.
❓Frequently Asked Questions
Yes! Nori, rice, chickpeas and fresh vegetables are naturally gluten-free. Just check your mayonnaise and other ingredient labels, and use gluten-free tamari instead of regular soy sauce for dipping. If you have coeliac disease, also check for cross-contact warnings.
Simply replace the Japanese mayonnaise with a vegan mayonnaise. The chickpeas, rice, vegetables and nori sheets are already plant-based, making this an easy recipe to adapt.
Avoid overfilling each section and use slightly sticky sushi rice to help hold everything together. Fold each section firmly but gently, and press the finished wrap together before serving.
You can prepare the rice, chickpea filling and vegetables ahead of time and store them separately in the refrigerator. Assemble the wraps just before serving to prevent the nori from becoming soggy. Cool cooked rice promptly and refrigerate it safely.
Yes! Regular cooked rice works, although short-grain sushi rice is slightly stickier and helps the wraps hold their shape better.
Recipes to try next time
sushi salad -Love sushi flavours? Try this easy sushi-inspired salad.
sushi tacos -Another fun way to enjoy your favourite sushi fillings.
Spicy pickled onions -Add a tangy, crunchy topping to your wraps.
Did you make this recipe? Let me know what you think by leaving a ★★★★★ star rating & comment below. It genuinely helps me & I really appreciate your support! Nikki 💚
Easy Sushi Wraps with Chickpeas (No Fish)
- Total Time: 10 minutes
- Yield: 2 wraps 1x
- Diet: Vegetarian
Description
These easy sushi wraps are filled with creamy chickpeas, fluffy rice, and fresh, crunchy vegetables, all folded into a nori seaweed sheet. Also known as a seaweed sandwich, they're a delicious fish-free alternative to traditional sushi rolls. No rolling mat needed, and they're perfect for a quick lunch or light dinner!
Ingredients
- 2 nori seaweed sheets
- ⅓ cup cooked sushi rice
- ½ can chickpeas, drained, rinsed and mashed
- 1 ½ tablespoons Japanese mayonnaise (or regular mayonnaise)
- 1 teaspoon lemon juice
- Salt and black pepper, to taste
- 2 lettuce leaves
- 4 cucumber slices
- 2 teaspoons finely sliced capsicum (bell pepper)
Instructions
- Prepare the nori sheet. Place a nori sheet on a clean, flat surface. Using kitchen scissors, make one cut from the bottom edge to the centre of the sheet. This creates four sections for folding.
- Add the lettuce. Place a few lettuce leaves in the bottom-left section of the nori sheet, keeping the filling away from the edges.
- Add the vegetables. Arrange sliced cucumber and diced bell peppers (capsicum) in the top-left section.
- Add the chickpea filling. Mash the chickpeas with Japanese mayonnaise and a little lemon juice, salt and pepper to taste, then spoon the mixture onto the top-right section.
- Add the rice. Spread a thin, even layer of cooked sushi rice over the bottom-right section.
- Fold the sushi wrap. Starting with the bottom-left section, fold it upwards over the vegetables. Continue folding to the right, then down over the rice to form a compact square wrap.
- Serve and enjoy! Gently press the folded wrap together, slice it in half if desired, and serve immediately with soy sauce, wasabi or pickled ginger.
Notes
Prevent Sogginess. Using rice helps everything stick together and prevents the wrap from becoming soggy.
- Prep Time: 10
- Category: Lunch, Main Course
Nutrition
- Serving Size: per wrap
- Calories: 245 kcal
- Sugar: 2 g
- Fat: 13 g
- Carbohydrates: 25 g
- Fiber: 6 g
- Protein: 8 g
Let me know if you have any more questions 💛 Nikki