Healthy 6-Veggie Deconstructed Sushi Bowl

deconstructed sushi bowl
deconstructed sushi bowl

Love the idea of homemade sushi, but hate the idea of shaping all those ingredients into neat little rolls? Chef Ryan’s Deconstructed Sushi Bowl is here to save the day! 

Packed with six colorful veggies, each bowl delivers impressive servings of phytonutrients, fiber, healthy fats, and protein.


  • deep-red, nitrate-rich beets for improved athletic performance and cognition
  • crunchy, bright-green edamame for muscle-building protein
  • red bell peppers for brain-protective flavones
  • golden-orange mango for brain-boosting gallic acid

not to mention corn, cucumber, green onion, and pickled ginger, all served over a bed of microbiome-nourishing brown rice. 

He he he he he he he he


6-Veggie Deconstructed Sushi Bowl

deconstructed sushi bowl
  • Author: Gregg Rozeboom
  • Yield: 2 servings 1x 1x
  • Diet: Vegan


½ cup edamame

½ cucumber

½ cup corn

1 mango

½ red bell pepper

1 large beet

2 T pickled ginger

1 cup brown rice

3 green onion stems and tops

1 T black sesame seeds

¼ cup Tamari Ginger Sauce

1 T tamari

1 T rice vinegar

1 tsp ginger

1 tsp garlic

1 T maple syrup

1 tsp chili flakes

2 T tahini


  1. Preheat oven to 425 degrees.
  2. Boil pot of salted water (1.75 cups) with rice.  Once boiling, reduce heat to low and cover.  Cook for 20-25 min. Until water is absorbed and rice is tender.
  3. Peel and dice beet.  Toss with S/P and roast on baking sheet for 20 min.
  4. Defrost edamame and corn, dice cucumbers, mango, and red pepper.
  5. Add all tamari ginger sauce ingredients to a bowl and whisk together.
  6. Divide rice into bowls and top with veggies, roasted beets, and mango.
  7. Sprinkle top of bowl with green onions and black sesame seeds.
  8. Serve with a side of tamari ginger sauce.


  • Serving Size: 1
  • Calories: 510
  • Sugar: 38g
  • Sodium: 560mg
  • Fat: 14g
  • Saturated Fat: 2
  • Trans Fat: 0g
  • Carbohydrates: 85g
  • Fiber: 13g
  • Protein: 16g
  • Cholesterol: 0g

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