Triangle sushi, also referred to as onigiri, is a delightful rice ball crafted in a triangular shape, emblematic of traditional Japanese cuisine. While onigiri can take on various forms, the triangular variety is particularly popular and widely recognized. This beloved Japanese snack offers remarkable versatility; it can be enjoyed cold, or alternatively, pan-fried for an added crunch, and can be served with a variety of toppings or enjoyed plain, making it an excellent choice for both casual snacking and lunchboxes. Not only is triangle sushi a delicious treat, but it also serves as a good source of iodine and, depending on the fillings used, can provide an array of additional nutrients beneficial to health.

In this article, I will explore the intricacies of triangle sushi, detailing its preparation, potential health benefits, and important considerations for those looking to incorporate it into their dietary habits.

What is Triangle Sushi?

As the name suggests, triangle sushi is a delightful sushi variation characterized by its distinctive triangle shape. This unique dish is crafted using steamed sushi rice, which is enveloped in nori, a type of dried edible seaweed that adds an umami flavor to the experience. At its core, triangle sushi typically comprises just rice and seaweed; however, it can be enhanced with an array of fillings, such as fish, tofu, beans, fruits, or vegetables, allowing for a customizable taste.

Interestingly, some cultural beliefs suggest that the triangular shape of these rice balls was initially a symbolic gesture by the Japanese, representing a plea for protection from spirits. Others argue that the triangle shape is favored for its space efficiency, making it easier to pack and transport compared to the disk, round, or pillar shapes found in other forms of onigiri – which are also popular variations.

Triangle Sushi Vs Sushi Rolls

The primary distinction between triangle sushi and traditional sushi rolls lies in the rice preparation; regular sushi rice is seasoned with sugar and rice vinegar, while triangle sushi typically utilizes steamed rice without these additives. For added flavor, many people opt to incorporate seasonings, such as furikake, which is a Japanese condiment blending various ingredients like dried fish, nori, sesame seeds, salt, and spices, and occasionally includes egg and sugar. Common fillings for traditional triangle sushi include dried fish with soy sauce, pickled plum, salted salmon, tuna mixed with mayonnaise, kombu, or furikake. Yet, there is also a plethora of other filling options available, including plant-based choices like tofu, beans, fruits, vegetables, and fresh seaweed.

Nutritional Profile of Triangle Sushi

The simplest form of triangle sushi features a delightful combination of steamed sushi rice and dried nori (seaweed). Typically, each triangle weighs around 3.5 ounces (100 grams), providing a nutritional breakdown that includes:

• Calories: 120 kcal
• Protein: 2.5 grams
• Carbohydrates: 27 grams
• Sugar: 1 gram
• Fiber: 1 gram
• Fat: 1 gram
• Iodine: 23%
• Copper: 9% DV
• Selenium: 5% DV
• Zinc: 3% DV
• Magnesium: 3% DV
• Thiamin: 3% DV
• Iron: 2%
• Riboflavin: 2%
• Niacin: 2% DV

Advantages and Disadvantages of Triangle Sushi

Incorporating triangle sushi into your meals can bring numerous health advantages, but it's also essential to consider some potential drawbacks.

1. May Support Thyroid Health

Triangle sushi is often wrapped in a sheet of dried seaweed (nori), which is recognized as an excellent source of iodine, a critical nutrient for thyroid function. The recommended daily iodine intake for adults is approximately 150 mcg. A triangle sushi rolled in a half-sheet of nori generally delivers around 35 mcg of iodine, accounting for about 23% of the daily value (DV).

2. May Promote Gut Health

The seaweed present in triangle sushi is rich in compounds like agars, fucoidans, and carrageenans, which function as prebiotics. Prebiotics are non-digestible fibers that nourish beneficial bacteria in your gut. An increase in healthy bacteria can crowd out harmful bacteria, thereby supporting gut health. This balance not only fosters a healthy digestive system but also enhances immunity, cognitive function, and cardiovascular health.

3. Potential Heavy Metal Contamination

In instances where triangle sushi contains seaweed, fish, or shellfish, there exists a risk of contamination with heavy metals such as arsenic or mercury. The presence of heavy metals in fish can vary based on species and environmental pollution levels. Recent research indicates that nearly a third of fish samples tested showed mercury levels surpassing the safe thresholds established by the World Health Organization. Seaweed can also absorb heavy metals, especially arsenic, with its contamination depending on the pollution levels of the surrounding waters. Fortunately, most seaweed varieties contain arsenic levels that remain within safe limits. Furthermore, the quantity of seaweed consumed in a typical serving of triangle sushi is relatively minimal, which helps keep arsenic exposure at a low risk.

4. Often High in Sodium

Triangle sushi can be high in sodium, particularly when paired with salty condiments like soy sauce or coconut aminos for flavor enhancement. A diet excessively high in salt can elevate blood pressure in some individuals, subsequently increasing the risk of heart complications. To reduce the overall sodium content in your triangle sushi, consider selecting low-sodium sauces and seasonings whenever feasible.

Crafting Your Own Triangle Sushi

Making triangle sushi at home is a delightful and straightforward endeavor. Here’s a list of ingredients and a step-by-step guide to create approximately four servings.

Ingredients

• 100 grams sushi rice, uncooked (approximately 0.4 cups)
• 240 mL water (1 cup)
• 2 sheets of nori (seaweed), each cut in half
• Furikake seasoning, to taste (optional)
• Shredded or diced fruits and vegetables; cooked beans, lentils, or peas; crushed nuts or nut butter; cooked poultry or seafood, to taste (optional)

Method

1. Begin by rinsing the sushi rice thoroughly under cold water and cook it following the package directions. For optimal results, proceed with the subsequent steps while the rice remains warm.
2. If you choose to use seasoning, add it to the warm rice and mix well.
3. Moisten your hands and rub a small amount of salt onto them to prevent the rice from sticking. Then, take about a quarter of the cooked rice.
4. If you’re adding a filling, flatten the rice slightly, scoop about 15 mL (1 tablespoon) of your desired filling, and fold the rice edges over to encase the filling.
5. Gently shape the rice into a ball, then rest it in your palm and use your fingertips to mold it into a triangular form.
6. Position the nori sheet in front of you with the short edge facing you. Place the rice triangle at the bottom edge of the nori, with the point directed downwards towards you.
7. Fold the two lower edges of the nori over the tip of the triangle to cover it.
8. Carefully roll the triangle away from you, enveloping the remaining rice in nori.
9. Use kitchen scissors to trim any excess nori. Place a grain of rice on each of the corners and fold them over onto the nori to secure the triangle.

Here are some ideas for seasonings and fillings to customize your triangle sushi.

Seasoning Options

In addition to furikake, you can find the following seasonings at Asian supermarkets or online:

• Goma shio (black sesame salt)
• Ume goma shio (plum sesame salt)
• Katsuobushi (dried fish flakes with seaweed and spices)
• Seasoned kombu (seaweed)
• Sesame seeds
• Low-sodium soy sauce
• Coconut aminos

Filling Options

Triangle sushi can be enjoyed plain or filled with a variety of ingredients. Explore the suggestions below or get creative with your own combinations!

• Canned tuna mixed with mayonnaise
• Smoked salmon
• Shredded chicken blended with sun-dried tomatoes
• Slow-cooked beef
• Salted cod roe

• Diced smoked tofu
• Marinated tempeh
• Edamame in a savory peanut sauce
• Jackfruit sautéed in chili sauce
• Shredded carrots, apples, or zucchini
• Diced cucumber, strawberries, mango, or avocado
• Pickled umeboshi (plum) or ginger
• Sautéed mushrooms or eggplant (aubergine)
• Wakame or simmered kombu seaweed

For added convenience, feel free to transform any leftovers into a delicious triangle sushi filling.

Triangle sushi is not only easy to prepare but also allows for creativity, as you can make these rice balls simply with seasoned rice and nori or elevate them with an array of fillings.

Helpful Tips for Preparing Your Own Triangle Sushi

For the optimal experience, triangle sushi, or onigiri, is best enjoyed fresh. When stored in the refrigerator, the nori (seaweed) can become limp, and the rice may turn dry and clumpy, diminishing its delightful texture.

To preserve freshness, consider wrapping the sushi in plastic wrap and placing it in an airtight container, which can help prevent it from drying out overnight. However, it's advisable to wrap the rice triangles separately and add the nori only just before consumption, thus avoiding it becoming overly soft and losing its appealing crispness.

If you discover that your triangle sushi has dried out despite taking precautions, you can revive it by pan-frying the rice balls in a small amount of sesame oil (til ka tel). This preparation transforms them into a grilled version known as yaki-onigiri, where the heat creates a delightful crispy exterior while keeping the inside moist and tender.

Ultimately, triangle sushi tastes best when consumed shortly after preparation. If you do plan to store it, remember to wrap the triangle-shaped rice in plastic wrap and only roll it in the nori right before you are ready to enjoy it.

Just One Thing

Try This Today: Triangle sushi presents a creative opportunity to repurpose small quantities of leftovers into a fresh dish. I’ve discovered that sauce-based leftovers, such as lentil dal or a three-bean chili, are particularly well-suited, but I encourage you to experiment with various combinations to discover your own unique favorites!