Avocado Sushi-Inspired Burrito

July's warm summer days make fresh, vibrant meals extremely appealing, and the Avocado Sushi-Inspired Burrito is a perfect seasonal option, packed with sushi-inspired ingredients and flavors. Creamy avocado provides heart-healthy fats and fiber, while tender brown rice supplies complex carbohydrates for sustained energy. Seasoned tofu adds plant-based protein, and nori flakes contribute minerals and a savory umami flavor. Crisp vegetables bring freshness, crunch, and a variety of vitamins and antioxidants. Finished with a spicy wasabi dressing, this burrito offers a balanced combination of protein, healthy fats, fiber, and essential nutrients, making it a satisfying and wholesome meal choice.

• Prep time: 30 to 35 minutes, plus 35 minutes for marinating tofu
• Cook time: 18 to 20 minutes, plus 20 minutes for cooling tofu
• Yield: 4 servings; 1 burrito per serving

Ingredients

Burrito

• 4 (10-inch) whole-wheat tortillas
• 2 cups steamed and cooled brown rice
• 1 teaspoon nori furikake, roasted seaweed flakes
• ½ cup Creamy Wasabi Dressing
• 8 ounces Turmeric Tamagoyaki Tofu
• 2 cups baby spinach
• ½ cup matchstick carrots
• 1 radish, sliced thin, then cut into matchsticks
• ½ cup shredded red beets
• 1 medium cucumber, quartered with seeds removed, cut into thin strips
• 1 avocado, sliced into eight slices
• 1 to 2 teaspoons lemon juice

Turmeric Tamagoyaki Tofu

• 3 tablespoons low-sodium soy sauce
• 4 teaspoons maple syrup
• ⅛ teaspoon ground turmeric
• ⅛ teaspoon ground black pepper
• 10 ounces drained and pressed extra firm tofu, cut into ¾-inch pieces

Creamy Wasabi Dressing

• 1 tablespoon wasabi powder mixed with 2 teaspoons cold water or 1 tablespoon wasabi paste
• 2 tablespoons unseasoned rice wine vinegar
• ½ teaspoon ginger puree
• 2 ounces extra firm tofu, crumbled
• 1 tablespoon raw sugar or other preferred sugar
• 2 tablespoons finely chopped cilantro
• 1½ teaspoons sesame oil

Directions

Burrito

1. Soak shredded beet in cold water. Drain and pat dry before using.
2. Toss avocado slices with lemon juice to prevent browning and set aside until ready to use.
3. Steam or griddle the tortillas for a few seconds until they are soft and pliable.
4. Place the following ingredients in order on the bottom third of each tortilla:
   • ½ cup rice
   • ¼ teaspoon nori flakes
   • 2 tablespoons wasabi dressing
   • 2 ounces tofu
   • ½ cup spinach
   • 2 tablespoons carrots
   • 2 tablespoons radish
   • 2 tablespoons beets
   • ¼ cup cucumbers
   • 2 slices avocado
5. Roll each burrito tightly. If you have a skillet heated to medium heat, place the seam of each burrito on the skillet for 30 seconds to seal them. Cut each burrito in half and enjoy immediately.

Creamy Wasabi Dressing

1. Place all ingredients into a small food processor or blender and puree until smooth.

Turmeric Tamagoyaki Tofu

1. In a medium bowl, whisk the soy sauce, maple syrup, turmeric and black pepper until well combined.
2. Toss the tofu with the marinade. Cover and refrigerate for at least 30 minutes or up to overnight.
3. Preheat the oven to 400 degrees Fahrenheit. Remove the tofu from the marinade and place it evenly on a parchment-lined sheet pan. Roast the tofu for 18 to 20 minutes or until crisp and golden. Flip once halfway through.

Nutrition Information

Per serving: Calories: 470 | Carbs: 68g | Protein: 15g | Total Fat: 16g | Saturated Fat: 4g | Sodium: 410mg | Fiber: 8g

About Kenny Lin, RDN

Kenny is a Registered Dietitian Nutritionist committed to helping individuals reach and maintain an optimal state of health and well-being. His passion for nutrition extends back to his early childhood, largely influenced by his constant and active involvement in sports. Kenny graduated from California State University, Long Beach with a Bachelor of Science in Nutrition and Dietetics, and completed his dietetic internship with Wellness Workdays.

His specialties include adult weight management, sports and performance nutrition, bariatric surgeries, pre-diabetes and nutritional psychology. Kenny believes nutrition is the primary pillar of long-term health promotion and disease prevention. He enjoys serving a diverse client population in both inpatient and outpatient settings, where he leads the CORE4 Adult Weight Management program and is spearheading the development of the Basics of Sports & Performance Nutrition program.

Nutrition information may vary based on ingredient brands, preparation and portion size. Talk with your physician or a registered dietitian if you have questions about your nutrition needs.