Gluten-Free Asparagus Sushi with Mango

by Nele
5 minutes read
Spargel Sushi mit Mango

When can I make gluten-free asparagus sushi? In Germany, asparagus season is traditionally from around April until St John’s Day on 24 June. Personally, I prefer green asparagus because you can prepare it in many different ways. Whether grilling, boiling, sautéing or steaming, green asparagus actually always tastes good. I often find white asparagus too watery. 

Today I prepared green asparagus as sushi, because not only do I love green asparagus, I also love sushi. If you’re otherwise wondering what to eat with asparagus, all you need here is gluten-free soy sauce or tamari sauce and wasabi. 

What do you have to cut off the asparagus?

If you don’t remove the woody end of the asparagus, or only after cooking, you run the risk that the bitter substances from the end will have penetrated to the tip. Therefore, it is best to remove the woody ends directly after peeling. But how? So that the end looks nice and you don’t accidentally remove too much, I usually take a small kitchen knife and slowly move from the end towards the top of the asparagus. As I do this, I lightly cut into the asparagus, when the texture no longer feels woody and different, then I cut the end off there. Top chefs often just lay the asparagus down side by side and evenly cut off the woody ends, as they want the individual asparagus stalks to be one length. 

How do I roll sushi?

Making your own sushi can sometimes be daunting, but it’s actually quite simple. You need a bamboo mat. I like to wrap it in cling film because it’s easier to keep clean and the sushi rice doesn’t get stuck between the bamboo sticks when you roll it inside-out. 

Half a nori sheet is sufficient for one sushi roll. I then place the halved nori sheet on the bamboo mat and put some sushi rice on top. When the rice is really sticky, it’s perfect. Then it is best to spread the rice with wet fingers. The moisture prevents the rice from sticking to your fingers. When you can almost see no more nori sheet, I turn the sheet over so that the side with the rice is on the cling film (which is wrapped around the bamboo mat). Now you can fill the roll as you like. Do not put too much in so that you can still roll it. 

Then roll or overlap the lower part and roll the rest over with the help of the bamboo mat so that only the rice is visible at the end. Then you can divide the roll into 5-6 equal pieces. To do this, you should wet a very sharp knife a little. This way you can easily get through the nori sheet and the rice will not stick to the knife. 

But now enjoy the recipe!

Spargel Sushi mit Mango

Asparagus Sushi with Mango

Serves: 12 Maki Prep Time: Cooking Time:
Nutrition facts 200 calories 20 grams fat


For the sushi rice

  • 125 g sushi rice
  • 2 tbsp rice vinegar
  • ½ tbsp sugar + salt

For the filling

  • 1 stalk of green asparagus per sushi roll
  • 1-2 carrots
  • Salt

For the olive paste

  • 20 g pine nuts
  • 60 g black olives
  • 1 tsp olive oil

For the sushi roll

  • 1 nori sheet for 2 sushi rolls
  • ½ avocado
  • Mango


  1. Prepare the sushi rice according to the instructions on the packet. Gently heat the rice vinegar, sugar and salt and mix into the rice when everything has dissolved.
  2. Wash and peel the asparagus and carrots. Remove the woody ends from the asparagus and cut the carrots into fine strips/sticks. Now boil the asparagus briefly for about 2 minutes and rinse with cold water. Also cut the avocado into thin strips.
  3. Heat the pine nuts in a pan without oil until they are lightly toasted. Then mash them with the pitted olives and olive oil or at least mash them well with a fork.
  4. Wrap the bamboo mat in cling film and cut a nori sheet in half. Then place on the bamboo mat and cover with rice. It is easier with wet fingers.
  5. Then turn the nori sheet over and place an asparagus stalk, a carrot stick and some avocado and olive-pine nut paste in the centre.
  6. Roll the nori sheet with the help of the bamboo mat. Then peel the mango with a peeler and cut thin strips with the peeler. Place these thin strips on the sushi roll and then cut into thin maki.


Thanks for trying my recipe! Yours, Nele from travel + free ♥️

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