This recipe makes the most of millet’s flavor-absorbing potential by cooking the grain with spices before using it as a filling for this vegan sushi. To ensure the fillings stay fresh, cut these sushi rolls just before serving them.

Note: Soy sauce contains gluten. To make this recipe gluten-free, use gluten-free tamari sauce.

By Darshana Thacker Wendel,


  • 1 cup millet
  • 1½ teaspoons curry powder
  • 1½ teaspoons onion powder
  • 1½ teaspoons garlic powder
  • ¼ cup brown rice vinegar
  • 2 tablespoons pure maple syrup
  • 1½ teaspoons arrowroot powder
  • ¼ teaspoon sea salt (optional)
  • 4 toasted nori sheets
  • 1 medium red sweet pepper, cut into eighteen 4×¼-inch strips
  • 1 cup coarsely shredded carrots
  • 2 small avocados, thinly sliced
  • 1 cup fresh spinach
  • Low-sodium tamari or soy sauce (see note in intro)
  • Wasabi paste


  • In a saucepan combine millet; curry, onion, and garlic powders; and 2 cups water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes. Remove from heat.
  • In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm millet. Cover pan; let stand 10 minutes.
  • Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the millet onto nori. Using your fingers, press millet into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-fourth of the vegetable strips, avocado slices, and spinach lengthwise over millet.
  • Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
  • Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
  • Repeat Steps 3 through 5 to make and cut three more rolls. Serve rolls with tamari and wasabi paste.

Comments (2)

(5 from 4 votes)

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Diana Wirick

Very nice recipe. I had to substitute chard for the spinach, but that was fine. I’m not sure if I know how to cook millet, because it seemed very dry. All in all it was very tasty, and I will definitely make it again.


Substituted amaranth because I was out of millet (and so were all the markets)-- easy to make, good base recipe to play with, and moderately tasty as is, but was missing something. The flavors likely blend better with millet. The recipe makes enough grain for double the rolls. Would make a great packed lunch or a good hot weather dinner if served with edamame or a seaweed salad.

About the Author

Headshot of Darshana Thacker

About the Author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit and follow her on Instagram for more.
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