2 min read

Umeboshi Rice Balls

Overhead shot of Umeboshi Rice Balls plated appetizingly in a wooden board
FermentedGut HealingGluten-FreeVegan
Prep Time20 min
Cook Time15 min
Total Time35 min
Servings4

Onigiri get their savory punch from whatever's tucked inside, and pickled umeboshi plum is the classic choice for good reason. Sour, salty, packed into the center of warm rice and wrapped in nori, these travel well and taste better the longer you let the flavors settle.

Ingredients

  • 3 cups cooked short-grain rice, warm
  • 4-6 umeboshi plums, pitted and roughly chopped
  • 3 sheets nori, cut into strips
  • 1 tbsp rice vinegar
  • 1 tsp sea salt
  • 2 tbsp toasted sesame seeds
  • Bowl of water, for shaping

Instructions

  1. Sprinkle the rice vinegar and half the sesame seeds over the warm rice and fold gently to combine without smashing the grains.
  2. Wet your hands with the water bowl and rub a little sea salt onto your palms.
  3. Scoop about 1/2 cup of rice into your palm and flatten it slightly, then press a small well into the center.
  4. Add about a teaspoon of chopped umeboshi to the well and fold the rice over to enclose it.
  5. Shape into a triangle or ball by cupping your hands and pressing firmly but gently from three sides.
  6. Wrap a strip of nori around each rice ball and press the remaining sesame seeds onto any exposed rice.

Nutrition Facts (per serving)

Calories 230
Total fat 2g
Total carbohydrates 48g
Dietary fiber 1g
Protein 4g
Sodium 650mg

Why This Is Good for Your Gut

Umeboshi plums are salt-fermented for weeks or months, a process that produces citric acid and benzyl esters believed to stimulate saliva and digestive enzyme production. Traditional Japanese medicine has long used them to settle an unsettled stomach, and the acidity may also help create a less hospitable environment for unwanted bacteria passing through. Umeboshi is a common low-FODMAP staple; see our Low-FODMAP Diet Beginner’s Guide for more.

Small, sour, and doing more for your lunch than you'd expect. If you're planning ahead for flare days, our guide to building a flare day plan pairs well with simple staples like these.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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