Low FODMAP Vegan Sushi Balls (Temari)
Ingredients
MAKE GLUTEN FREEMakes 4 servings (3 balls per serving)
SWEET POTATO
150
sweet potato*
1
olive oil
SUSHI RICE
156
short grain sushi rice (uncooked)
375
water
2
rice wine vinegar*
1
white sugar
0.5
salt
OTHER INGREDIENTS
1
green onions/scallions (green leaves only, finely sliced)*
0.5
nori (seaweed) sheet (crumbled)*
1
hoisin sauce (choose GF if needed)
8
sesame seeds (we used a mixture of black and white)*
Low FODMAP Vegan Sushi Balls (Temari)
I was never sure I was a sushi fan, but these low FODMAP vegan sushi balls, aka Temari, have me converted! These sushi balls have sweet and savoury hoisin rice that is filled with pops of spring onion/scallion, nori and sweet potato. We also rolled the balls in sesame seeds to give them a lovely crunch.
Temari are also easier to make than sushi as you don’t need to know any special techniques to roll them. All you do is use your hands to shape the sushi rice and the fillings into a ball.
Prep in advance: If you have leftover roasted or mashed sweet potato, then you can swap that into the recipe instead.
Serving suggestions: Try serving the sushi balls with soy dipping sauce. To make soy dipping sauce mix 2 tablespoon soy sauce (use GF if needed) with 2 tablespoon of water and 1/2 tablespoon of white sugar.
FODMAP note: Hoisin sauce is low FODMAP in small amounts even if it contains onion or garlic. All you need to do is divide the recipe into the recommended number of servings.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free
Ingredients
MAKE GLUTEN FREESERVES 4 (3 balls per serving)
SWEET POTATO
150
sweet potato*
1
olive oil
SUSHI RICE
156
short grain sushi rice (uncooked)
375
water
2
rice wine vinegar*
1
white sugar
0.5
salt
OTHER INGREDIENTS
1
green onions/scallions (green leaves only, finely sliced)*
0.5
nori (seaweed) sheet (crumbled)*
1
hoisin sauce (choose GF if needed)
8
sesame seeds (we used a mixture of black and white)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
254
Fat
5.2g
Saturates
0.7g
Protein
4.8g
Carbs
46.3g
Sugars
5.8g
Fibre
3.4g
Salt
0.4g
Iron
2mg
Calcium
100.4mg
Calories
254
Fat
5.2g
Saturates
0.7g
Protein
4.8g
Carbs
46.3g
Sugars
5.8g
Fibre
3.4g
Salt
0.4g
Iron
2mg
Calcium
100.4mg
Calories
254
Fat
5.2g
Saturates
0.7g
Protein
4.8g
Carbs
46.3g
Sugars
5.8g
Fibre
3.4g
Salt
0.4g
Iron
2mg
Calcium
100.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cook the sweet potato. Preheat the oven to 190ºC (375ºF) bake function. Slice the sweet potato into large chunks, roll in olive oil, then place on an oven tray. Place in the oven and cook for 20 minutes until tender. Complete steps 2 and 3 while the sweet potato cooks.
- Make the sushi rice. Pour the rice into a large microwave-safe bowl and add the water. Place the bowl uncovered in the microwave and cook on high for 12 minutes, then check and cook for another 2 minutes if the water hasn't absorbed (note this is for cooking 1 batch - if cooking 2 batches cook for 20 minutes). Remove from the microwave and place to one side. In a small bowl mix the vinegar, sugar and salt. Pour over the rice and mix through. Allow the rice to cool for ten minutes (ideally, it should stop steaming), then use it in the sushi balls.
- Prep the other ingredients. Finely slice the green leaves of the spring onion/scallion. Crumble or finely chop the nori sheet.
- Assemble the sushi balls. Once the sushi rice has cooled enough for you to handle it, add the spring onion/scallion, nori and hoisin sauce to the bowl. Gently mix.
- Place a bowl of water next to you and wet your hands. Using a 15ml tablespoon, scoop up the rice and shape it into a small golf ball, then place it on a plate. Wet your hands and repeat until you have made all the rice balls.
- Scoop the sweet potato out of the skin using a 1/2 teaspoon measure. Gently push 1/2 a teaspoon of cooked sweet potato into each rice ball, pinch the rice back together and gently roll it back into shape. Repeat until you have added sweet potato to each ball, wet your hands as needed to make the rice easier to work.
- Place the sesame seeds into a bowl. Gently sprinkle the sesame seeds over the rice balls or roll the balls through the seeds for a heavier layer.
- Serve. Arrange on a plate and enjoy! We love serving these with soy dipping sauce.
- Make ahead option: You can make these the night before if you want to take them to work. Make sure you store them in an airtight container or wrap them in cling film before storing in the fridge. These are best if eaten within 24 hours.
Buying Tips
Nori sheets are found in most Asian food stores and should be stocked in your local supermarket.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
