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Bulgar Wheat Sushi with Wasabi Ginger

Bulgar Wheat Sushi with Wasabi Ginger

I just got back from visiting the sun in Arizona and wow did I miss it! I was fortunate to come back to London just in time for the sun to finally visit us here too! While basking in the Arizona sunshine, I was craving light meals which go hand in hand with the very light and bright days, this is where this week’s recipe was born! Here I’m going to share the recipe with you to make four sushi rolls for yourself.

Bulgar Wheat Sushi with Wasabi Ginger

You’ll have to start out by making the vinegar wasabi liquid, or as I refer to it, the ‘tincture’! This will pickle your ginger AND season and dress your bulgar wheat.

For the Tincture:

  • 4 tbsp of brown rice vinegar
  • 2 tsp of coconut nectar (or raw honey)
  • 2 tbsp of water
  • 2 tsp of himalayan pink salt
  • 1/2 a tsp of wasabi
  • 2-3 inch pieces of peeled fresh ginger root


Whisk all ingredients together, leaving out the pieces of fresh ginger root, and divide in half. Set aside one half to season the cooked bulgar wheat.

You can then slice the ginger very thinly or if you have a mandolin, use it as it’s fantastic for getting clean, thin slices. Coat the sliced ginger, both sides, with salt and let sit and sweat it out for 30 minutes. After 1/2 an hour, squeeze the ginger out and then rinse under cold water. Give it another good squeeze until it is as dry as you can get it. I used paper towels to help with this so feel free to do so to really get them dry.

Next, submerge and soak the sliced ginger in the ‘tincture’ and let it marinate for 15-20 minutes.


The next stage is to make the actual Bulgar Wheat Sushi, for this you’ll need the following ingredients:

  • 1 cup of bulgar wheat
  • 2 cups of water
  • 1 small cucumber, sliced into 2-3 inch matchsticks
  • 2 baby gem lettuces
  • 4 radishes, thinly sliced (mandolin good for this too)
  • 1 carrot, grated
  • 1 and a 1/2 avocados, thinly sliced
  • 4 nori sheets
  • Toasted sesame seeds
  • Pink himalayan salt to taste

So to begin, place the bulgar wheat into a pot and add the two cups of water. Bring to the boil, reduce to simmer and then cover with a lid and cook for 15-20 minutes until all the water has been absorbed.

Once cooked, transfer to a bowl and allow the bulgar wheat to cool down. When this has been achieved, add half of the ‘tincture’ that you set aside and fold into the bulgar wheat. You can then add some pink himalayan salt to taste.

While the bulgar wheat is cooking, start your slicing and dicing of the veggies so that they are ready to be rolled!

Making the Sushi

To roll the sushi, place a nori sheet, matte side up onto your sushi mat. Using wet hands, spread a thin layer of bulgar wheat evenly around the the nori sheet. Make sure to leave a two inch border at the top.

Next, arrange all of the vegetables, starting with the baby gem lettuce, across the centre of the bulgar wheat and sprinkle with toasted sesame seeds.

Pick up the edge of the mat closest to you and start to roll it away from you while holding the filling in. Pull the mat gently while rolling in order to get a nice firm roll. Keep rolling until you have a nice, neat and tight roll and then use a wet and very sharp knife to neatly cut the nori roll into pieces. Arrange on a pretty platter and serve with your ginger and some tamari, which is also wheat & gluten free!


The combination of vegetables in this recipe provide a wide variety of nutrients, vitamins and minerals that’ll keep you healthy while you’re filling up!

The sesame seeds in particular are a great source of niacin which you may not get in abundance from many of your other food sources. Niacin helps reduce bad cholesterol levels in the blood and can also enhance certain brain functions which work to reduce anxiety and neurosis.

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This Post Has 7 Comments

  1. Thank you Julie for your wonderful recipe and images. Anything with Wasabi has to be good! Btw, I am in awe of your qualifications. How did you fit all this in at such a young age? Cheers, Christine

  2. This sounds wonderfully fresh and summery. You make it all sound very easy, including pickling the ginger. Thanks for the inspiration….and lucky you getting an Arizona sunshine hit 🙂

  3. I’m definitely looking forward to trying this and letting you know how it turns out. Given my partner is gluten-sensitive, however, I may substitute on your substitution and try barley but love the idea of experimenting. Thank you.

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