Rainbow Veggie Nori Wraps

Rainbow Veggie Nori Wraps

Julia

These Rainbow Veggie Nori Wraps are the ultimate expression of fresh, vibrant eating wrapped in crispy seaweed sheets. Inspired by the Japanese tradition of hand rolls (temaki), these wraps ditch the rice entirely, making them perfectly suited for gluten-free and grain-free lifestyles. Each bite delivers a satisfying crunch from fresh vegetables, creamy richness from ripe avocado, and that distinctive umami flavor from toasted nori.

What makes these wraps truly special is their versatility and speed. In just minutes, you can create a nutritious lunch that's as beautiful as it is delicious. The rainbow of colors comes from crisp bell peppers, vibrant carrots, cool cucumber, and fresh greens, all held together by creamy avocado that acts as both a spread and a binder. The nori provides not just structure but also a boost of minerals like iodine and iron.

Perfect for busy mornings or meal prep, these wraps are incredibly portable and won't get soggy like traditional wraps. They're naturally low in calories but high in fiber, healthy fats, and micronutrients. Whether you're packing lunch for work, need a post-workout snack, or want a light dinner, these wraps deliver maximum nutrition with minimal effort.

The beauty of this recipe lies in its adaptability—use whatever vegetables you have on hand, add your favorite protein like smoked salmon or tofu, or switch up the flavor profile with different sauces. Once you master the basic technique, you'll find yourself reaching for nori sheets as your go-to wrap solution.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

10 minutes
None servings
145 calories
Fat 8.00g
Carbs 17.00g
Protein 4.00g

Ingredients

4 sheetsnori seaweed sheets, toasted
1 largeripe avocado, mashed
1 tsplemon juice
1 mediumred bell pepper, julienned into thin strips
1 mediumyellow bell pepper, julienned into thin strips
1 largecarrot, julienned into thin strips
1 mediumcucumber, julienned into thin strips
1 cuppurple cabbage, thinly sliced
1 cupfresh spinach or mixed greens, washed and dried
1/4 tspsea salt
1/8 tspblack pepper, freshly ground
1 tbspsesame seeds, toasted (optional)
2 tbsptamari or coconut aminos (optional)

Equipment

Cutting board
Parchment paper
small mixing bowl
fork
sharp knife
mandoline slicer
julienne peeler

Clean Eating

Embodies clean eating principles with whole, minimally processed ingredients like fresh vegetables, avocado, and nori sheets, prepared simply without refined or artificial components.

Flexitarian Diet

An ideal flexitarian recipe that centers on plant-based ingredients while offering easy protein customization. The base is vegetable-focused, with optional protein additions like tofu or smoked salmon possible.

Gluten-Free Diet

Naturally gluten-free by using nori sheets instead of traditional wheat-based wraps, and featuring only whole food ingredients like vegetables and avocado that contain no gluten.

Mindful Eating

Perfect for mindful eating with its vibrant colors, varied textures, and whole food ingredients that engage multiple senses and encourage slow, intentional consumption.

Plant-Based Diet

This recipe is 100% plant-based, featuring a vibrant array of vegetables, avocado, and nori seaweed, with no animal products. It provides a nutrient-dense, colorful meal that meets plant-based dietary principles.

Vegan Diet

Perfectly vegan-friendly, this recipe uses only plant ingredients like vegetables, avocado, nori sheets, and seasonings, completely avoiding all animal products while delivering a nutritious and satisfying meal.

Instructions

1

Wash and thoroughly dry all vegetables. Pat them completely dry with paper towels or a clean kitchen towel to prevent the nori from becoming soggy.

2 min
2

Julienne the red bell pepper, yellow bell pepper, carrot, and cucumber into thin matchstick-sized strips, approximately 3-4 inches long and 1/8 inch thick.

5 min
3

Thinly slice the purple cabbage into fine shreds. Set aside with the other prepared vegetables.

1 min
4

Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Add lemon juice, sea salt, and black pepper.

1 min
5

Mash the avocado mixture with a fork until smooth and creamy, leaving a few small chunks if desired for texture.

1 min
6

Lay one nori sheet on a clean, dry work surface with the shiny side facing down and the rough side facing up. Position it so one corner points toward you, creating a diamond shape.

7

Spread approximately 2 tablespoons of the mashed avocado mixture in a horizontal line across the center of the nori sheet, leaving about 1 inch from the edges.

8

Layer a small handful of spinach or mixed greens over the avocado, creating a base for the other vegetables.

9

Arrange strips of red bell pepper, yellow bell pepper, carrot, cucumber, and purple cabbage in a rainbow pattern over the greens, creating colorful layers. Don't overfill—use about 1/4 cup total of mixed vegetables per wrap.

10

If using, sprinkle toasted sesame seeds over the vegetables and drizzle with a small amount of tamari or coconut aminos for extra flavor.

11

Starting from the corner closest to you, fold the nori over the filling, tucking it tightly around the vegetables. Continue rolling away from you, keeping the wrap tight and compact.

12

To seal the wrap, lightly moisten the far edge of the nori with a dab of water on your finger, then press gently to seal. The nori will stick to itself.

13

Repeat the assembly process with the remaining three nori sheets and vegetables, dividing the ingredients evenly among all wraps.

14

Serve immediately for the crispiest texture, or wrap individually in parchment paper for transport. If making ahead, store wrapped in parchment in an airtight container in the refrigerator for up to 4 hours.

Frequently Asked Questions