Simple Recipe for Making Vegetable Tuna Onigiri

Vegetable Tuna Onigiri Recipe and Ingredients

Vegetable Tuna Onigiri

About Vegetable Tuna Onigiri

Vegetable tuna onigiri is a great food to take with you when you go hiking, picnicking, or on any other outdoor adventure. Enjoying a delicious vegetable tuna onigiri while surrounded by breathtaking natural scenery is an experience like no other. It's also a perfect option for when you don't have an appetite but need a quick and easy meal in your daily life.

I highly recommend vegetable tuna onigiri for your next simple and satisfying meal.

 

Onigiri

In historical dramas, we often see scenes of people eating onigiri while taking a break on their journey. Just like we have lunchboxes today, our ancestors would have also needed portable food to satisfy their hunger.

It is unknown exactly when onigiri originated, but it is said that people have been eating rice balls since ancient times. In Korea, they are called "ju-muk-bap", in Japan "onigiri", and in China "chaobai".

 

Take Care of Your Health with Vegetable Tuna Onigiri

Onigiri offers a versatile way to incorporate various ingredients and achieve a balanced diet. You can customize onigiri to your own taste using different fillings. Some popular options include tonkatsu, salmon, kimchi, and tuna.

For a health-conscious choice, vegetables are a must-have. Combining them with tuna, rich in protein, DHA, and EPA (beneficial unsaturated fatty acids), creates a nutritionally impeccable meal. The convenience of canned tuna makes preparation even easier.

 

Ingredients for Vegetable Tuna Onigiri

• 1 cup cooked rice
• 1/2 can tuna
• 1/4 carrot, diced
• 1/4 cucumber, diced
• 2 perilla leaves, chopped
• 1 tablespoon mayonnaise
• 1/2 tablespoon sesame oil
• Pinch of salt
• Pinch of pepper
• 1/2 sheet of laver (seaweed)

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Making Vegetable Tuna Onigiri

Let's explore the steps involved in crafting delicious vegetable tuna onigiri, along with some useful tips to enhance your experience.

 

Cooking Instructions

1. Drain the tuna and transfer it to a separate bowl.
2. In a large bowl, add the cooked rice and mix well with the tuna.
3. Finely chop the carrots, cucumbers, perilla leaves, and laver.
4. Add them to the rice mixture along with any other desired vegetables.
5. Add the salt, vinegar, mayonnaise, sugar, and soy sauce.
6. Mix everything thoroughly until well combined.
7. Using your hands, firmly press the rice mixture into bite-sized onigiri.

Tips

• To prevent the rice from sticking to your hands, apply a small amount of cooking oil to your palms before shaping the onigiri.
• Feel free to customize your onigiri by adding other vegetables of your choice, such as bell peppers or onions.
• For a nutty flavor, add sesame seeds to the rice mixture.
• Be careful not to over-wet the rice, as this can make it difficult to shape the onigiri.

 

Calories in Vegetable Tuna Onigiri

The following table shows the estimated calorie content of each ingredient and the total calorie count for a vegetable tuna onigiri.

Rice (1 cup)	200 kcal
Canned tuna (1/2 can)	100 kcal
Cucumber (1/4)	10 kcal
Carrot (1/4)	5 kcal
Mayonnaise (1 tablespoon)	57 kcal
Sesame oil (1/2 tablespoon)	60 kcal
Estimated total calories	435 kcal

       

Nutritional Benefits of Vegetable Tuna Onigiri

Let's explore the various nutrients and health benefits associated with consuming vegetable tuna onigiri.

 

Nutritional Analasys

 

 Tuna

• Protein: Essential nutrient for muscle growth and maintenance.
• Omega-3 fatty acids: Improves cardiovascular health and may help improve brain function.
• Vitamin D: Important nutrient for maintaining bone and teeth health.

   Rice

• Carbohydrates: Primary source of energy for the body and provides energy for daily activities.
• Dietary fiber: Improves digestion, helps regulate blood sugar, and lowers cholesterol.
• B vitamins: Provide essential nutrients for energy production, nerve function, and blood production.

   Vegetables

• Vitamins and minerals: Rich in various vitamins and minerals that can boost immunity and maintain cell function.
• Dietary fiber: Promotes digestion and helps prevent constipation.

   Seaweed

• Iodine: Essential nutrient for maintaining thyroid function and normal growth and development.

 

Health Benefits

• Brain development: DHA and EPA in tuna are unsaturated fatty acids that promote brain development.
• Fatigue relief and immune system boost: Various vitamins and dietary fiber help relieve fatigue and strengthen the immune system.
• Blood vessel health maintenance: Omega-3 fatty acids cleanse the blood vessels, and iron helps with blood production and maintains blood vessel health.

Precautions

• Mercury content: Tuna can have high mercury content, so it is important to be cautious. It is recommended to consume it no more than twice a week.
• Calories: Mayonnaise is high in calories, so be careful not to overeat it.

Tips for healthier enjoyment

• Brown rice: Using brown rice instead of white rice can create rice balls with higher fiber and various nutrients.
• Yogurt: Substituting yogurt for mayonnaise can reduce calories and increase protein content.
• Olive oil: Olive oil can be used instead of sesame oil to consume healthier fats.