How to Make Brown Rice Sushi: Try this great & healthy recipe

by Joost Nusselder | Updated on:  July 17, 2020

Anyone who has eaten sushi knows that rice is a main component. As people become more health conscious, brown rice sushi has become a thing.

As opposed to white rice, brown rice is healthier because it is a whole grain. Whole grains lower cholesterol and they help move waste through the system. They also promote feelings of fullness to keep hunger at bay and they may prevent the formation of blood clots.

They are also a low glycemic index food. This means they are less likely to contribute to type 2 diabetes.

Healthy brown rice sushi recipe card

Now we know the health benefits of brown rice sushi, but is it any good? And how do you make it? Read on to find out.

How to make brown rice sushi

Making sushi is a complicated process no matter what type of rice you are using. Here’s how to make a brown rice sushi recipe that is simply divine.

Healthy brown rice sushi recipe

Making sushi is a complicated process no matter what type of rice you are using. Here’s how to make a brown rice sushi recipe that is simply divine.
Course Main Course
Cuisine Japanese
Keyword Brown rice, Sushi
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 people
Author Joost Nusselder
Cost $15

Ingredients

Rice

  • cup water
  • 1 cup short grained brown rice, rinsed
  • 3 tbsp rice wine vinegar
  • 2 tbsp organic cane sugar
  • ½ tsp sea salt

Sushi

  • 4 sheets nori (dried seaweed)
  • 1 roasted roasted or fresh bell pepper (dried)
  • 1 cup thinly sliced carrots
  • 1 cup thinly sliced cucumber
  • 1 cup Alfalfa sprouts

Optional Condiments

  • Wasabi
  • Pickled ginger
  • Tamari or soy sauce
  • Sesame seeds

Instructions

  • Bring water to a boil in a medium saucepan. Add rice, swirl to coat then reduce heat to a low flame and cover. Simmer until water is absorbed and rice is tender, 18 -25 minutes. Drain off excess water.
  • While rice is boiling, mix vinegar, sugar and salt in a medium saucepan and heat over medium heat. Stir occasionally to dissolve sugar and salt. Then transfer to a jar or dish and put it in the refrigerator to cool until the rice is ready.
  • When the rice is done, shut off heat and add the cooled vinegar mixture. Mix with a spatula or fork to avoid over-stirring. It will dry as you mix and by the time you are done it will be dry and sticky.
  • Prep your veggies while you are waiting for the rice to finish cooking. Make sure veggies are finely sliced. If they are too bulky, they won’t work well in the sushi.
  • Now grab your sushi mat to start the rolling process. Top with a sheet of nori. Dip your hands in water to keep them from sticking. Put a thin layer of water over the nori. If it’s too thick it will be too bulky for the sushi.
  • Arrange a generous serving of the veggies at the bottom ¾ of the sheet that is closest to you.
  • Roll nori and rice with your fingers. Once veggies are covered, use the mat to compress the sushi. Continue until it’s all rolled up. Slice with a sharp serrated knife for best results. Repeat until all rice and fillings are used up. It will probably yield four rolls.
  • Serve immediately with condiments of your choice. Although it is best served fresh, it can hold up in the fridge for up to two days.

Some of my favorite ingredients to use:

08/05/2020 08:31 am
Gluten-free
San-J Tamari Gluten Free Soy Sauce
$7.77 ($0.78 / Fl Oz)

Original Japanese soy sauce is called Tamari, like this San-J sauce that I use. It's a premium soy sauce that is naturally brewed with 100% soy and no wheat whereas regular soy sauce is made with 40-60% wheat.

08/06/2020 01:29 am

How Does Brown Rice Sushi Taste?

How does Brown rice sushi taste

Although brown rice sushi is a healthy alternative to white rice, when it comes to taste, the jury is out.

Some prefer brown rice sushi but those that don’t claim there is actually a science behind this personal preference.

In terms of the flavor, some say the grainy texture, fiber and nutrient-rich constitution of the brown rice overwhelms the delicate flavors that contribute to sushi’s ‘melt in your mouth’ taste.

They say that only rich tempura sushis hold up well to the overpowering taste of the brown rice, but eating fried sushi defeats the purpose of going with a healthy rice.

The science that is behind the taste preference comes into play in terms of the starches.

Rice has two starches, amylose and amylopectin. The amount of starch the rice contains determines its texture.

Brown rice has a high amylopectin level which means it stays firm after it’s cooked. The firmness, some say, is detrimental to the soft texture that makes sushi so delicious.

They claim the hardness of the rice leaves you chewing the rice long after the fish and seafood have dissolved.

Despite the flavor and texture issues of brown rice sushi, it continues to be a big part of the plant-heavy diets that are so popular in Japan.

And in an attempt to make brown rice sushi more palatable, chefs have replaced the vinegar and sugar in white rice sushi with umezu, a pickled plum vinegar.

Ten FAQ’s around brown rice sushi

10 faqs around brown rice sushi

Now you know how to make brown rice sushi and how it tastes, but I bet you have a lot more questions.

Here are a few answers that may provide you with a more rounded education.

Can You Use Brown Rice Vinegar for Sushi?

Rice vinegar is commonly used to make sushi. It has a mellower taste than regular vinegar which makes it the perfect addition to the rice used in sushi.

Some may wonder, if you can use brown rice in sushi, can you also use brown rice vinegar to make sushi? The answer is yes. In fact, it is recommended when making brown rice sushi.

Here is a rundown of the different types of rice vinegar and their uses.

There are several types of rice vinegar including the following:

Which Brand of Brown Rice is the Healthiest?

If you use brown rice in sushi, you want to make sure you use a healthy kind. That way you can get optimal benefits when you eat it.

Here are some brands that make brown rice that is great for boosting health.

Lundberg is a well-known name in food manufacturing. All the rice products they sell are organic. They also provide a good compromise between quality and price. Their short grain brown rice is highly recommended.

Organic
Lundberg Brown Short Grain Rice
$56.71 ($0.30 / Ounce)
08/05/2020 09:30 am

Gerbs specializes in making food that caters to people with allergies. They sell high-quality grain rice at an affordable price. Their rice is organically grown and is quite tasty.

Planet Rice stands out because it infuses GABA into its grain products. GABA works to decrease anxiety and it also has cardiovascular benefits. Although the product is pricier due to the addition of GABA, its calming properties and great taste make it worth it for some consumers.

08/05/2020 09:30 am

Nishiki makes sticky textured rice that is ideal for sushi. Their quality is unmatchable and buying in bulk can save you a considerable amount of money. Their 15 lb. bag will keep you from having to buy rice for months.

Premium
Nishiki Premium Brown Rice
$27.06 ($0.11 / Ounce)
08/05/2020 09:30 am

Tamanishiki is another rice that is ideal for sushi and other Japanese dishes due to its sticky consistency. It is affordable and it comes in a beautiful, resealable package. It is flavorful and all-natural.

Super Premium
08/05/2020 09:30 am

Can You Use Long Grain Brown Rice for Sushi?

No. Short grain brown rice is sticky enough for sushi but long-grain brown rice is softer and therefore will not work.

Is Brown Rice Healthy?

Earlier in the article, we touched on some of the health benefits brown rice can provide. Here is a more in-depth look at how it can boost wellness.

Rich in Vitamins and Nutrients:

Brown rice is a great source of the following vitamins and nutrients:

Good for Weight Loss: Brown rice is rich in fiber so it keeps you fuller longer. This can keep hunger away so you eat less. It has also been shown to reduce belly fat.

Benefits Heart Health: Brown rice contains fiber, lignans and magnesium all of which have been proven to boost heart health and reduce the risk of heart disease.

Good for Blood Sugar: Eating brown rice can help manage diabetes. It can also lower the risk of diabetes.

It is Gluten Free: Brown rice is naturally gluten-free. This makes it an ideal choice for those following a wheat-free diet.

Also read: rice or noodles, which is healthier?

What are the Side Effects of Eating Too Much Brown Rice?

In general, brown rice is healthier than white rice. However, too much brown rice is not a good thing.

Brown rice’s high fiber content can irritate the digestive tract contributing to constipation, leaky gut syndrome, bloating and diarrhea.

Why is Brown Rice More Expensive?

Brown rice is a healthier choice than white rice but it is also more expensive. This is because the small amount of oil in the bran level gives it a shorter shelf life. Therefore, more resources are used to preserve it, store it and transport it. This all contributes to its higher price tag.

Should I Soak Brown Rice Before Cooking It?

It is not necessary to soak brown rice before cooking it, but it is recommended.

Soaking the rice helps reduce the amount of phytic acid in the grain. This improves digestibility and speeds up cook time.

Is Brown Rice Supposed to Be Crunchy?

No, brown rice is not supposed to be crunchy but because it is so difficult to cook it often comes out that way.

There are many recipes that promise a perfect brown rice but boiling it may be the way to go. Supposedly, if you boil the rice for 30 minutes and let it sit covered for 10 minutes, it will achieve the perfect texture…not too crunchy, not too chewy.

Is Brown Rice Keto?

A keto diet is one that is high in healthy fats and low in carbs. Brown rice doesn’t have as high of a carb content as white rice but it still is high in carbs. Therefore, most people on a keto diet will steer clear.

What are the Different Types of Brown Rice?

Just like white rice, brown rice comes in a wide range of varieties. Here are some you can choose from.

Short grain Japanese rice is most commonly used for sushi. California medium grain can be used as well. The rice you use should say sushi rice on the front of the package.

Then you know you can’t go wrong.

So what do you think? Is brown rice sushi worth the health benefits it offers? Or does the unusual taste make it not worthwhile? Let us know if you will be trying it in your kitchen.

Also read: these are the different types of sushi you could make

Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.