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Prawn, Enoki and Alfalfa Hand Rolls

If you love sushi but feel daunted by making your own, these hand rolls are a great alternative. Sea vegetables are a useful source of iodine, an important nutrient for thyroid function. Rather than rice, these rolls contain soft rice noodles, combined with prawns to provide protein, omega-3 fats and minerals (selenium, zinc, copper and iron) for thyroid function. Serve with a little tamari soy sauce, chilli dipping or plum sauce if desired. For a vegetarian option, use sliced avocado instead of prawns.


Serves 24

  • 30g/1oz vermicelli rice noodles
  • Handful of enoki mushrooms
  • 2 tsp rice vinegar
  • 1 tbsp tamari soy sauce
  • 1 tbsp wasabi paste
  • 4 nori sheets, quartered
  • Handful of alfalfa sprouts
  • 100g/3½oz small cooked prawns (shrimp)


  1. Place the rice noodles in a bowl and pour boiling water over them. Leave them to stand for 5 minutes until soft.
  2. Drain and rinse under cold water.
  3. Place in a bowl with the enoki, rice vinegar and tamari.
  4. To make the rolls, brush a little wasabi diagonally down the centre of each nori square. Top with a few rice noodles and enoki. Place on top some of the alfalfa sprouts and prawns. Wet the edge of the nori then roll into a cone shape. Repeat to make 15 more cones.

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