Overhead shot of vegan caterpillar roll.
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Vegan Caterpillar Roll

Cooks in 1 hr 45 min Difficulty Medium This post contains affiliate links. If you make a purchase through these links, I may earn a commission at no extra cost to you. Thank you for your support!

This vegan caterpillar roll was inspired by the longest-living woman on Earth! Yes, I’m talking about the Okinawans, who have basically cracked the code for living a long, vibrant life. Okinawa, also known as the “Land of Immortals,” nearly two-thirds of the residents function independently at age 97! Their secret? Well, they have a few including a plant-based diet rich in sweet potatoes, rice, veggies, and tofu, with almost zero processed foods. They’re living proof that eating simple, whole foods can lead to a long, healthy life.

In 1995, research showed that an average Okinawan was 2.5 times less likely to die from colon cancer, 6.5 times less likely to die from breast cancer, 7 times less likely to die from prostate cancer, and 8 times less likely to die from coronary heart disease than an average American of the same age! Seriously, these people have unlocked the way to live a long vivacious life.  

Unfortunately, things have changed recently. Younger generations in Okinawa are adopting more Western diets, and now Okinawa has the highest obesity rate in Japan for young people. It’s crazy how much of an impact food can have on our bodies and health.

Close up of vegan caterpillar roll.

Okinawa Longevity Secrets 

So, what’s their magic formula? It’s more than just food, such as are Okinawan-inspired vegan caterpillar roll. Okinawans live an active life deep with purpose and close friendships. Their lives are full of small, powerful habits that we could all learn from.

Hara Hachi Bu

Ever heard of “hara hachi bu”? It’s an Okinawan phrase that basically means to stop eating when you’re 80% full. Waiting 20 minutes for your brain to catch up with your stomach helps to eat less, but still feel totally satisfied. Such a simple idea, right?

Ikigai: A Reason to Live

Okinawans wake up every morning with a sense of purpose. This concept, called “ikigai,” is all about finding what makes you feel alive. It’s such a beautiful mindset that I think we could all use, especially when work and stress start to take over.

Pass the Green Tea Please!

Renowned as “liquid gold” for health, green tea accompanies nearly every meal Okinawan centenarians enjoy.  Green tea contains a type of polyphenol called a catechin. Catechins are powerful antioxidants that help prevent cell damage. The benefits of drinking green tea are numerous including improved brain function, metabolism, and blood sugar. Drink before or with your okinawan inspired caterpillar roll to get the benefits of this superhero drink.

Moai: Friends for Life

Lastly, they have something called a “moai,” which is basically a tight-knit group of friends that have each other’s backs for life. However, it’s more than just a social circle; it’s a support system for everything—emotional, financial, spiritual. Research shows having that level of connection has been shown to make a huge difference in living a long, happy life. Our vegan caterpillar rolls would make for the perfect picnic food to have with your “moai”. 

Additional longevity tips from this blue zone can be found here

Sushi Making Tips 

  • Trim the nori: Cut a couple of inches off the nori sheet horizontally to make the vegan caterpillar roll a bit smaller and easier to eat.
  • Add rice marinade gradually: Sprinkle the rice marinade slowly and gently fold the rice to avoid clumping.
  • Dampen your hands: Keep a bowl of water nearby and dampen your hands when spreading the rice on the nori to stop the rice from sticking to your fingers.
  • Use a sharp knife: Make sure your knife is sharp and clean before cutting into your avocado-topped sushi roll. Clean and wet your knife before each slice to prevent the sushi from sticking and tearing.
Topping vegan caterpillar roll.

Conclusion

I hope you love this vegan caterpillar roll as much as I do! It’s a fun, nutritious way to incorporate Okinawan-inspired ingredients into your meals. If you try it out, I’d love to hear how it went! Leave a review below and let me know what you think, or share any tweaks you made to make it your own. Happy rolling!

Vegan Caterpillar Roll

Recipe by Dakota OvdanCourse: Lunch, DinnerCuisine: Japanese InspiredDifficulty: Medium
Servings

4

servings
Prep time

1

hour 

45

minutes
Total time

1

hour 

45

minutes

Okinawa-inspired vegan caterpillar roll recipe made with tofu, avocado, and sweet potato. A fresh and easy plant-based sushi roll you’ll love!

Ingredients

  • Tofu Marinade
  • 1 tsp miso

  • 1 garlic clove, minced

  • 1/2 tbsp ginger, minced

  • 1 tbsp rice vinegar

  • 1 tbsp maple syrup

  • 1 tbsp soy sauce

  • 1/2 tbsp water

  • Rice Sauce
  • 1 tbsp maple syrup

  • 3/4 tsp salt

  • 1/3 cup rice vinegar

  • Sushi Roll Components
  • 1 1/2 cups dried sushi rice*

  • 1/2 block firm or extra-firm tofu cut lengthwise

  • 1 large sweet potato

  • 2 ripe (but not mushy) avocados

  • Vegetables of choice**

  • 4 nori sheets

  • Half a lemon (optional)

  • Toppings & Sides (Optional)
  • Sesame seeds

  • Sriracha***

  • Ginger

  • Wasabi

  • Soy sauce

Directions

  • Sweet Potato:
  • Preheat the oven to 400°F.
  • Pierce the sweet potato several times with a fork, then place it on a baking sheet. Bake for 45 minutes to an hour, flipping halfway through, until tender. Let cool, then cut into 1/2-inch-thick strips.
  • Tofu:
  • Prepare the tofu marinade by mixing maple syrup, salt, and rice vinegar. Cut the tofu block in half lengthwise and store one piece for later. Press the remaining piece to remove excess water, then cut it into strips by slicing lengthwise three times on both sides. Soak the strips in the marinade for at least 30 minutes.
  • Heat a pan over medium heat and lightly coat it with sesame oil or a neutral oil. Once hot, add the tofu strips and sprinkle the marinade overtop cook each side until golden, about 30 seconds per side.
  • Additional Add-Ins:
  • Prepare any extra vegetables you’d like to include. We used steamed asparagus, julienned cucumber, and halved green onions.
  • Rice:
  • Cook the rice according to the package instructions. Once slightly cooled but still warm, transfer it to a large bowl. Mix the rice sauce ingredients, drizzle over the rice, and gently toss to combine.
  • Avocado:
  • Slice the avocados lengthwise and remove the seed. Peel off the skin and thinly slice the avocado.
  • To fan the slices, gently push them to one side while pressing with your hands. Use a large knife to maintain the alignment of the slices as you spread them out. Option to lightly spritz or brush with lemon juice to help prevent browning.
  • Assembling the Roll:
  • Set up your sushi-making station. Prepare a bowl of room-temperature water and a bowl of warm rice. Place the tofu, sweet potato, avocado, and other add-ins within reach. Wrap your sushi rolling mat in cling wrap and sharpen a large knife.
  • Trim 1 1/2 inches off the nori sheet horizontally to create a slightly smaller, easier-to-eat roll. Place the shiny side of the nori sheet facing up.
  • Wet your hands and gently spread about 1 cup of sushi rice over the shiny side of the nori sheet, ensuring it reaches all edges and there are no gaps. Clean and rewet hands as needed to prevent sticking.
  • Carefully flip the nori sheet onto a cling wrap-covered sushi mat rice side down. 
  • Place 2 strips of tofu, 2-4 strips of sweet potato, and any additional vegetables about 2 inches from the bottom of the nori.
  • Begin rolling from the bottom, applying medium pressure and tucking the edge to enclose the fillings. Lift the mat edge and roll until the sushi forms a firm cylinder, reshape with the mat if needed.
  • Cut a piece of cling wrap the size of the sushi mat. Place the sushi roll on top.
  • Slide a large knife under the avocado slices and transfer them to the top of the roll. If necessary, spread the avocado further by hand to cover the roll. Wrap the roll tightly in the cling wrap.
  • Gently press the avocado onto the roll using the sushi rolling mat.
  • When ready to eat, use a sharp, wet knife to slice the roll in half. Clean and rewet the knife between each cut. Slice each half into four pieces, making a total of 8. Then remove the cling wrap.
  • Optionally, top with sesame seeds, sriracha, or sriracha mayo. With the option to serve with green tea, soy sauce, ginger, and wasabi.

Notes

  • *You can substitute short-grain white rice for short-grain brown rice for a GI-friendly option. However, be mindful that brown rice typically contains more arsenic than white rice.
  • ** We used green onions, steamed asparagus, and julienned cucumber in our rolls.

  • *** Not all srirachas are vegan. We use True Made Veggie Sriracha.
  • Makes 4 rolls.
  • If rice cools down too much before sushi roll assembly and begins to lose its stickiness, place it in the microwave for 15-30 seconds and gently stir.
  • For optimal freshness, store sushi in the fridge, uncut, for up to one day, and slice when ready to serve.

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