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Onigiri (Japanese rice balls)

Breakfast Dinner Lunch

Simple, delicious and cheap these Japanese rice balls can be enjoyed any time of the day

40 mins
6 ingredients
$1.00 / person
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Onigiri (Japanese rice balls)

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Ingredients

Serves = 3

  • 1 cup sushi (preferably) or medium grain rice
  • 1.5 cups of water
  • 185g tuna in spring water, drained
  • 2 Tbsp Japanese mayonnaise (or whole egg mayonnaise)
  • 1 Tbsp sriracha
  • ¼ Lebanese cucumber, diced
  • 1-2 seaweed sheets
  • Optional: sushi seasoning and sesame seeds or furikake

It’s this easy

  • Place rice in a microwave-safe dish and pour in the water (make sure it’s big enough for the rice to expand)
  • Cover with lid and microwave on high for 5 mins, then microwave on medium for another 15 mins
  • Leave the lid on to steam for 10 mins, set aside to cool. Optional: Season rice with sushi seasoning or furikake and mix well
  • In a bowl, combine drained tuna, mayonnaise, sriracha and cucumber and mix well
  • Wet your hands to prevent the rice from sticking and scoop a small handful of rice (depending on how big you want your onigiri to be) in one hand. Create a small dent in the middle and add your filling. Then mould the rice into a ball, making sure to cover the filling completely. Alternatively you can place a small handful of rice on a piece of clingwrap. Add the filling in the middle and wrap it into a ball, making sure that the rice fully covers the filling
  • Shape the rice ball into a triangular shape
  • Cut seaweed sheets into rectangles and wrap the bottom of the onigiri. Optional: sprinkle on sesame seeds

Notes

Nutrition information (per serve):

  • Energy (1932kJ)
  • Protein (20.2g)
  • Total Fat (11.5g)
  • Saturated fat (1.9g)
  • Carbohydrate (67.9g); Starch (59.6g), Sugars (6.1g), Added sugars (5.7g), Free sugars (5.7g)
  • Dietary fibre (2.3g)
  • Sodium (96mg)
  • Calcium (8.3mg)
  • Iron (0.5mg)

Allergies

Contains: Seafood, Soy, Eggs, FODMAPs.

Why is this good?

Be Healthier

Cucumbers are a good source of potassium.

More: Cucumber recipes (20) Everyday Superfoods

Healthy Gut

Cucumbers are a good source of fibre, which promote a regular bowel habit and is beneficial for digestive health.

More: Cucumber recipes (20) Everyday Superfoods

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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