peanut avocado roll recipe: Step by Step Best Method 2024!

Step by Step Guide: peanut avocado roll recipe

If you’re looking for a quick, nutritious, and delicious snack or appetizer, the Peanut Avocado Roll is a fantastic choice.

This vibrant dish combines creamy avocado with nutty peanut butter, wrapped in a soft tortilla, making for a delightful fusion of flavors.

Whether you’re preparing it for a picnic, a lunchbox, or just a treat at home, follow this step-by-step guide for an easy and enjoyable cooking experience.

Cooking Time

• Total Cooking Time: 10 minutes
• Preparation Time: 5 minutes
• Assembly Time: 5 minutes

Yield

• Servings: 2 rolls

Cuisine Type

• Cuisine: Fusion / Snack

Ingredients

• 1 ripe avocado
• 2 tablespoons peanut butter (smooth or crunchy, as per preference)
• 2 large whole wheat or regular tortillas
• 1 tablespoon honey or maple syrup (optional, for sweetness)
• 1 small banana, sliced (optional, for added flavor)
• A sprinkle of cinnamon (optional)
• Fresh lime juice (optional, to prevent avocado from browning)

Step-by-Step Procedure

Step 1: Prepare the Avocado

1. Cut the Avocado: Slice the ripe avocado in half and remove the pit.
2. Scoop Out the Flesh: Use a spoon to scoop the avocado flesh into a bowl.
3. Mash the Avocado: With a fork, mash the avocado to your desired level of creaminess. You can leave it a bit chunky for texture, if preferred.
4. Add Lime Juice: If desired, add a squeeze of fresh lime juice to prevent browning and enhance flavor.

Step 2: Spread the Peanut Butter

1. Prep Tortillas: Lay out your tortillas on a clean flat surface.
2. Spread Peanut Butter: Use a spatula or a knife to evenly spread 1 tablespoon of peanut butter on each tortilla, leaving a small border around the edges.

Step 3: Assemble the Roll

1. Add Mashed Avocado: Spread a generous amount of mashed avocado over the peanut butter on each tortilla.
2. Add Optional Ingredients: If using, layer the sliced banana on top of the avocado and sprinkle with cinnamon for added flavor.
3. Drizzle Sweetener: If desired, drizzle a bit of honey or maple syrup over the top.

Step 4: Roll It Up

1. Start Rolling: Carefully fold one edge of the tortilla over the filling.
2. Continue Rolling: Tightly roll the tortilla, tucking in the sides as you go to encase the filling completely.
3. Secure the Roll: If needed, you can slice the roll in half or secure it with toothpicks.

Step 5: Serve

1. Cut & Serve: Slice the roll into bite-sized pieces and serve immediately, or wrap in parchment paper for a snack on the go.

peanut avocado roll recipe: 2024!

Recipe by Samantha TrumpCourse: SnacksCuisine: Fusion / SnackDifficulty: Easy

Servings

2

servings

Prep time

7

minutes

Cooking time

10

minutes

Calories

350

kcal

If you’re looking for a quick, nutritious, and delicious snack or appetizer, the Peanut Avocado Roll is a fantastic choice. This vibrant dish combines creamy avocado with nutty peanut butter, wrapped in a soft tortilla, making for a delightful fusion of flavors.

Ingredients

• 1 ripe avocado

• 2 tablespoons peanut butter (smooth or crunchy, as per preference)

• 2 large whole wheat or regular tortillas

• 1 tablespoon honey or maple syrup (optional, for sweetness)

• 1 small banana, sliced (optional, for added flavor)

• A sprinkle of cinnamon (optional)

• Fresh lime juice (optional, to prevent avocado from browning)

Directions

• Prepare the Avocado
  Slice the ripe avocado in half and remove the pit.
  Scoop the flesh into a bowl and mash to your desired creaminess. Add lime juice if desired.
• Spread the Peanut Butter
  Lay out tortillas on a clean surface.
  Evenly spread 1 tablespoon of peanut butter on each tortilla, leaving a small border.
• Assemble the Roll
  Spread mashed avocado over the peanut butter on each tortilla.
  Add optional ingredients like sliced banana and a sprinkle of cinnamon, and drizzle with honey or maple syrup if desired.
• Roll It Up
  Fold one edge of the tortilla over the filling and roll tightly, tucking in the sides as you go.
  Slice the roll in half or secure with toothpicks if needed.
• Serve
  Slice into bite-sized pieces and serve immediately, or wrap in parchment paper for a snack on the go.
  
  
  
  
  
  

Recipe Video

Notes

• Including both avocado and peanuts in your sushi not only enhances flavor but also packs in incredible nutritional benefits, making it a delicious and healthy choice!

Nutritional Data (per serving, approx.)

• Calories: 350
• Protein: 10g
• Carbohydrates: 45g
• Fiber: 9g
• Sugars: 5g
• Fat: 15g (mostly healthy fats from avocado and peanut butter)

Enjoy your Peanut Avocado Roll as a satisfying snack that’s packed with nutrients and full of flavor!

My Expert tips for perfecting your roll

Making the perfect peanut avocado roll can elevate your sushi experience at home. Here are five expert tips to help you master this delightful dish, with simple instructions each:

1. Use a Bamboo Sushi Mat

Instructions:

• Lay a bamboo sushi mat on a flat surface.
• Place a piece of plastic wrap over the mat to prevent sticking.
• This will help ensure your roll is tight and uniform!

2. Perfect Your Rice

Instructions:

• Rinse sushi rice in cold water until it runs clear, then soak it for 30 minutes.
• Cook according to package instructions, adding a little rice vinegar to season once it’s done.
• Ensure the rice is slightly sticky for easier rolling.

3. Cut Ingredients Evenly

Instructions:

• Use a sharp knife to cut the avocado into thin, even slices.
• Chop the peanuts into smaller pieces to distribute flavor throughout the roll.
• Consistent sizes will ensure a balanced taste and easier assembly.

4. Don’t Overfill the Roll

Instructions:

• When spreading rice on the nori (seaweed), leave about an inch at the top edge without rice.
• Place just a few slices of avocado and a sprinkle of peanuts in the center.
• Overfilling can make it difficult to roll tightly and ruin the shape.

5. Practice Your Rolling Technique

Instructions:

• Start by lifting the edge of the sushi mat closest to you and fold it over the filling.
• Use your fingers to keep the filling in place while you roll.
• Apply gentle pressure as you roll away from you, and seal the edge with a bit of water.

Common Mistakes to Avoid

• Using warm rice: Always let your sushi rice cool slightly before rolling; warm rice can make the nori soggy.
• Not using enough water: Wet your hands while handling rice to prevent sticking.
• Rolling too tightly: If rolled too tightly, the ingredients can squeeze out, so find a balance.

With these tips, you’ll be rolling like a pro in no time! Enjoy experimenting with your peanut avocado rolls and adding your unique twist.

My Variations on the peanut avocado roll

Peanut avocado rolls are versatile and can be adapted to suit various tastes and ingredients. Here are ten creative variations you can try:

1. Spicy Peanut Avocado Roll

• Example: Add a drizzle of sriracha or spicy mayo on top of the roll for an extra kick.

2. Avocado Roll with Additional Veggies

• Example: Include thinly sliced cucumbers, bell peppers, or carrots alongside the avocado for added crunch and flavor.

3. Tropical Peanut Avocado Roll

• Example: Incorporate fresh mango slices into the filling for a sweet and fruity twist.

4. Crispy Peanut Avocado Roll

• Example: Add tempura-fried sweet potatoes or zucchini for a crunchy texture that contrasts beautifully with the creamy avocado.

5. Sushi Burrito Style

• Example: Use a larger sheet of nori and fill it with avocado, peanuts, quinoa, and assorted veggies to create a handheld sushi burrito.

6. Peanut Avocado and Tofu Roll

• Example: Add marinated and grilled tofu to the filling for a protein boost that pairs nicely with the creaminess of the avocado.

7. Fried Peanut Avocado Roll

• Example: After rolling, dip the sushi in tempura batter and fry until golden brown for a crispy outside and soft inside.

8. Cilantro-Lime Peanut Avocado Roll

• Example: Mix fresh cilantro and a squeeze of lime into the peanut mixture for a refreshing burst of flavor.

9. Peanut Avocado and Paper Roll

• Example: Swap the nori for rice paper to create a fresh and light spring roll version of the classic.

10. Sweet Peanut Avocado Roll

• Example: Add a touch of honey or maple syrup to the peanut filling for a sweet alternative, perfect for dessert-style sushi.

Experimenting with these variations can elevate your peanut avocado roll experience and introduce new flavors to enjoy!

Top 10 Essential Ingredients for Peanut Avocado Roll

1. Tortillas

Use: The base for the roll, holding all the delicious fillings together.

2. Ripe Avocado

Use: Provides creamy texture and a buttery flavor, rich in healthy fats.

3. Peanut Butter

Use: Adds protein and a nutty taste, complementing the avocado perfectly.

4. Banana (optional)

Use: Adds natural sweetness and additional creaminess if you choose to include it.

5. Honey or Maple Syrup (optional)

Use: Drizzled on top, it provides a sweet contrast to the savory peanut butter.

6. Cinnamon (optional)

Use: A sprinkle enhances flavor with warm, sweet notes.

7. Lime Juice (optional)

Use: Prevents avocado from browning and adds a zesty kick to the roll.

8. Salt (optional)

Use: A pinch can enhance the flavors of both avocado and peanut butter.

9. Chia Seeds (optional)

Use: Sprinkle for added nutrition, including fiber and omega-3 fatty acids.

10. Fresh Mint (optional)

Use: Adds a refreshing herbal note, elevating the overall flavor profile.

Each of these ingredients plays a crucial role in making the Peanut Avocado Roll a delicious and nutritious snack!

Preparation Methods for peanut avocado roll

1. Traditional Maki Style

This method involves rolling the ingredients inside the sushi mat for a classic look. It’s a popular choice for those who enjoy the authentic sushi experience.

Step-by-Step Instructions:

Prepare the Sushi Mat: Place a bamboo sushi mat on a clean surface and lay a sheet of nori (seaweed) on top.

Spread the Ingredients: Evenly spread peanut butter on the nori, leaving a small border at the top.

Add Fillings: Place slices of avocado and any optional ingredients (like banana or chia seeds) in a line across the center of the peanut butter.

Roll It Up: Using the sushi mat, roll from the bottom up, applying gentle pressure to create a tight roll.

Seal the Edge: Moisten the top edge of the nori with a little water to help seal the roll.

Slice & Serve: Cut into bite-sized pieces using a sharp knife and serve with your favorite dipping sauce.

2. Inside-Out Uramaki Style

The inside-out style is less traditional but offers a fun twist as the rice and toppings are on the outside, making it visually appealing. This method is particularly popular among those who enjoy decorative food.

Step-by-Step Instructions:

Prepare the Sushi Mat: Lay a bamboo sushi mat on your workspace, and place a sheet of plastic wrap over it to prevent sticking.

Spread the Rice: Wet your hands and evenly spread cooked sushi rice over the plastic-wrapped mat, covering the entire surface.

Add the Nori: Lay a piece of nori on top of the rice, the shiny side facing down.

Spread Peanut Butter: Evenly spread peanut butter on the nori, leaving a small edge at the top.

Add Fillings: Layer avocado slices and any optional ingredients horizontally across the center of the nori.

Roll It Up: Carefully lift the edge of the mat and start rolling, applying slight pressure to keep it tight. Roll until the top edge of the nori is reached.

Seal and Slice: Moisten the edge of the nori to seal, then slice into pieces with a sharp knife, ensuring a clean cut.

Which Method is Best?

While both methods have their charm, the traditional maki style is generally more popular among purists and those seeking a classic sushi experience.

However, the inside-out uramaki style offers a unique visual presentation and is favored in modern sushi bars. Ultimately, it’s up to personal preference—try both and see which you enjoy more!

Health benefits of peanut avocado roll sushi

Avocado sushi, often found in rolls such as the peanut avocado roll, offers numerous health benefits. Here are the top 10 benefits, explained simply along with examples:

1. Heart Health

Avocados are rich in monounsaturated fats, which can help lower bad cholesterol levels and promote heart health.

• Example: Including avocado sushi in your diet can reduce your risk of heart disease.

2. Nutrient Dense

Avocados are packed with vitamins and minerals, including vitamin K, vitamin E, and potassium.

• Example: Just one serving of avocado sushi can provide vital nutrients that help maintain proper body function.

3. High in Fiber

Avocados contain a good amount of dietary fiber, which aids digestion and keeps you feeling full.

• Example: Enjoying avocado sushi can help control appetite and promote digestive health.

4. Antioxidant Properties

Avocados are rich in antioxidants, which can protect your body from damage caused by free radicals.

• Example: Eating avocado sushi can help boost your body’s ability to fight off diseases.

5. Supports Healthy Skin

The healthy fats and vitamins in avocados can contribute to healthier, more radiant skin.

• Example: Regular consumption of avocado sushi may help improve skin hydration and texture.

6. Boosts Nutrient Absorption

The fats in avocados can enhance the absorption of fat-soluble vitamins like A, D, E, and K.

• Example: When you eat avocado sushi with other veggies, you’re helping your body absorb more nutrients.

7. Aids Weight Management

Despite being high in calories, avocados can help with weight management by promoting feelings of fullness.

• Example: Snacking on avocado sushi can keep cravings at bay.

8. Brain Health

The healthy fats found in avocados are beneficial for brain function and may help prevent cognitive decline.

• Example: Incorporating avocado sushi into your meals may support better memory and concentration.

9. Blood Sugar Control

Avocados have a low glycemic index, making them a good choice for managing blood sugar levels.

• Example: Choosing avocado sushi may help maintain steady energy levels throughout the day.

10. Anti-Inflammatory Effects

Certain compounds in avocados, like phytosterols, have anti-inflammatory properties.

• Example: Eating avocado sushi can help reduce inflammation in the body, potentially lowering the risk of chronic diseases.

Nutritional Profile of Avocado

• Calories: Approximately 160 per fruit
• Fats: 15 grams (mostly healthy monounsaturated fat)
• Carbohydrates: 9 grams
• Fiber: 7 grams
• Protein: 2 grams
• Vitamins & Minerals: High in potassium, vitamin K, vitamin E, vitamin C, and B vitamins.

Benefits of Peanuts

Peanuts, when included in your avocado sushi, also offer remarkable health benefits:

• Protein Power: Peanuts are a great source of protein, supporting muscle health.
• Heart-Friendly Fats: They contain healthy fats that promote heart health.
• Rich in Antioxidants: Peanuts are rich in antioxidants that help combat oxidative stress.

Including both avocado and peanuts in your sushi not only enhances flavor but also packs in incredible nutritional benefits, making it a delicious and healthy choice!