Recipe description
June 8, 2026
Brown Rice Edamame Stuffed Nori Rolls
Fiber-rich, plant-forward nori rolls to support gentle digestion.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from brown rice and edamame for gentle digestion.
- Plant diversity includes legumes, whole grains, and seaweed.
- Balanced protein and complex carbs support steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1
cup
Bean, edamame
1
cup
Seaweed, nori
4
piece
Carrot
1
piece
Cucumber
1
piece
Lime
1
piece
Sesame seeds
1
tablespoon
Instructions
1
Cook the brown rice according to package instructions and allow it to cool.
2
Steam the edamame until tender and cool.
3
Prepare the vegetables by julienning the carrot and cucumber.
4
Lay a sheet of nori on a bamboo mat or clean surface.
5
Spread a thin layer of brown rice over the nori, leaving space at the edges.
6
Layer the steamed edamame, julienned carrot, and cucumber on top of the rice.
7
Sprinkle sesame seeds over the filling.
8
Roll the nori tightly with the filling inside, using the mat for help.
9
Slice the nori rolls into bite-sized pieces and serve with lime wedges.
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Nutrition
320 kcal
Calories
15 g
Protein
54 g
Carbohydrates
7 g
Fiber
2 g
Sugar
4 g
Fat
0.8 g
Saturated fat
0.9 g
Salt
FAQ
Are these Brown Rice Edamame Stuffed Nori Rolls vegan?
Yes. They use brown rice, edamame, and nori with no animal ingredients required.
What are the main health benefits of this recipe?
They provide fiber and resistant starch from brown rice, plant protein from edamame, plus minerals and polyphenols from nori to support gut-friendly eating.
Are there common allergens I should watch for?
The dish contains soy (edamame) and seaweed; if you have a soy allergy or thyroid concerns (iodine in seaweed), adjust ingredients or avoid.
Is this recipe gluten-free?
Yes, as written. If you add sauces, check labels to ensure they are gluten-free.
How should I store leftovers?
Cool within 2 hours and refrigerate in an airtight container; best eaten within 1–2 days, and keep sauces separate if possible.
Can I customize the fillings?
Yes. Try cucumber, carrot, avocado, or swap edamame for tofu or chickpeas to change texture and protein.
How many rolls constitute a serving?
About 4–6 pieces per serving; plan 2–3 rolls per person depending on appetite.
How long do they take to make?
Time varies with rice cooking and assembly; estimate 25–45 minutes, or 15–20 minutes if the rice is pre-cooked.
Are these suitable for school lunches or busy days?
Yes. They’re portable, plant-based, and pair well with simple sides.
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