Healthy Cooking

These Refreshing Cucumber ‘Sushi’ Rolls Are So Rich in Brain-Boosting Omega-3s, and They Take 5 Minutes To Make

Photo: Stocksy/ Nataša Mandić
If you’ve taken a sushi-making class or watched Jiro Dreams of Sushi on Netflix, you may have quickly noticed how difficult mastering the art of sushi can be. Between nailing the perfect rice to seaweed ratio to carefully and ever-so-meticulously rolling the ingredients together to form the ideal, compact, and uniform sushi roll without all of the fillings spilling out of the sides, this dish is really no walk in the park. UGH, if only.

So, what to do when the sushi craving hits—which admittedly happens all too often—but you haven’t become a self-proclaimed sushi master quite yet? Well, we have good news for you. There’s no need to break out the bamboo rolling mat anymore to make your sushi dreams a reality, thank to this five-minute cucumber “sushi” roll trick that’s beyond simple to make. Seriously: You can whip up this roll in mere minutes.

Indeed, cucumbers can do even more than we already thought. Aside from making a super hydrating infused cucumber water or one of our favorite snacks—pickles, of course—they’re perfect for making your new favorite sushi roll recipe. Read on to learn how to use cucumber to make easy sushi rolls that are rich in omega-3s and require virtually no cleanup or previous sushi-making experience.

Health benefits of this cucumber “sushi” roll recipe

Honestly, every single ingredient in these cucumber sushi rolls is filled with tons of health and hydration-boosting benefits. Cucumbers (the star of the show) contains tons of vitamins and minerals, like vitamin C, potassium, magnesium, vitamin K, B vitamins, manganese, and copper. Additionally, the high levels of vitamin C in cucumbers can act as a powerful antioxidant to help combat oxidative stress and inflammation associated with certain chronic diseases. Meanwhile, potassium can play a role in fluid balance and lowering blood pressure, and vitamin K supports bone health, Kara Lydon, RD, LDN, RYT, registered dietitian and owner of Kara Lydon Nutrition, told Well+Good.

And if cukes weren’t great for you enough on their own, this recipe is filled with ingredients rich in omega-3s like avocado and fish, which are linked to longevity, as well as brain, gut, and heart health. Fish like salmon, for example, is a key source of brain-supporting omega-3 fatty acids, registered dietitian Amy Shapiro, MS, RD, CDN previously told Well+Good. Plus, this dish also features vitamin A and vitamin C-rich carrots, which are great for skin and eye health. Finally, the white rice brings major gut health benefits plus B vitamins, magnesium, and iron to the table. Ready to roll yet?

How to make a no-roll cucumber “sushi” roll

A recent TikTok video by @eva.koper shows how to make sushi using cucumber instead of a sheet of seaweed as the foundation. To start, Eva Koper cuts the two pointed ends of the cuke off and then splits the fruit in the middle to create two small logs. Next, she scoops out the inside to create a hollow cavity before laying white rice, avocado, imitation crab, fish, and carrots inside the cucumber.

@eva.koper Cucumber Sushi 😍 #cucumbersushi #sushi #cucumber #sushilover ♬ i wanna i wanna ridee - quentin

Next up, the arguably the most impressive (and our personal favorite) part about this recipe: how she cuts the rolls. Koper shares her genius sushi-making shortcut—she simply slices the pre-filled cucumber into bite-sized rounds, about half an inch thick. The final result is “sushi” rolls that look incredible delicious.

Keep in mind that this super refreshing (and hydrating) snack is fully customizable, so feel free to stuff it with whatever you want or turn it into a fully vegetarian or vegan delight to munch on all summer long. Love tuna, salmon, yellowtail, or oysters more than imitation crab? Have at it. Care to kick it up a notch? Add sriracha—or better yet, sriracha mayo—inside and on top. The world is (ahem) your oyster!

Check out what a dietitian orders at a sushi restaurant:

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