Discover The Secret To Healthy Vegetable Spring Rolls At Home

Healthy Vegetable Spring Rolls are made by stir-frying a mixture of cabbage, carrots, bell peppers, and other vegetables with garlic, ginger, soy sauce, and sesame oil. The cooled filling is then wrapped in spring roll wrappers, which are sealed with a flour-water paste. You can either bake the rolls for a healthier option or shallow fry them for a crispier texture. If baking, brush the rolls with oil and bake them until golden. Serve the spring rolls with dipping sauces like sweet chili or soy sauce. They're perfect as a light, nutritious snack or appetizer.

Ingredients:

• For the Filling:
  • 1 cup cabbage, finely shredded
  • 1 cup carrots, julienned
  • 1 cup bell peppers (red, yellow, green), julienned
  • 1/2 cup spring onions, finely chopped
  • 1/2 cup bean sprouts (optional)
  • 2-3 garlic cloves, minced
  • 1-inch ginger, minced
  • 2 tablespoons soy sauce (low sodium)
  • 1 tablespoon sesame oil or olive oil
  • 1 tablespoon vinegar
  • Salt and pepper to taste
  • 1 tablespoon sesame seeds (optional)
• For the Wrap:
  • 12-15 spring roll wrappers (available in stores, or use rice paper wrappers for a gluten-free option)
• For sealing:
  • 2 tablespoons all-purpose flour (or cornstarch)
  • 2-3 tablespoons water (to make a paste for sealing)
• For baking or frying:
  • 2 tablespoons oil for brushing (if baking)
  • Oil for shallow frying (if frying)

Step By Step Process:

Step 1: Prepare the Filling

• Heat Oil: In a large pan or wok, heat 1 tablespoon of sesame oil or olive oil over medium heat. Once hot, add minced garlic and ginger, saut ing them until fragrant (about 30 seconds to 1 minute).
• Add Vegetables: Toss in the shredded cabbage, carrots, bell peppers, and spring onions. Stir-fry on high heat for about 2-3 minutes. You want the vegetables to be slightly tender but still crunchy.
• Season the Filling: Add soy sauce, vinegar, salt, and pepper. Stir everything well to coat the veggies with the seasonings. Stir-fry for another 1-2 minutes.
• Optional Add-ins: You can add bean sprouts or sprinkle sesame seeds for extra texture. Stir everything until well combined.
• Cool the Filling: Once done, remove the filling from heat and let it cool. It's important to cool the filling completely before wrapping to avoid soggy spring rolls.

Step 2: Prepare the Spring Roll Wrappers

• Thaw Wrappers: If using store-bought spring roll wrappers, ensure they are fully thawed if frozen. Cover them with a damp cloth to keep them from drying out.
• Rice Paper Wrappers (Alternative): If using rice paper wrappers, dip them briefly in warm water for 10 seconds until they soften. Lay them flat on a damp kitchen towel.

Step 3: Assemble the Spring Rolls

• Make Sealing Paste: In a small bowl, mix 2 tablespoons of flour with 2-3 tablespoons of water to create a paste. This will be used to seal the rolls.
• Filling the Rolls: Lay a spring roll wrapper on a clean, dry surface. Place about 2 tablespoons of the cooled vegetable filling at one end of the wrapper, leaving space around the edges.
• Roll It: Fold the sides of the wrapper inward over the filling. Then, tightly roll the wrapper away from you, encasing the filling. Apply a small amount of the flour paste along the edge to seal the roll.
• Repeat: Continue rolling until all the wrappers and filling are used up.

Step 4: Cooking the Spring Rolls

Option 1: Baking (Healthiest Option)

• Preheat Oven: Preheat your oven to 400 F (200 C).
• Brush the Rolls: Place the assembled spring rolls on a baking sheet lined with parchment paper. Lightly brush or spray them with oil to ensure a crisp exterior.
• Bake: Bake for 15-20 minutes, turning them halfway through for even browning, until golden and crispy.

Option 2: Shallow Frying

• Heat Oil: Heat a small amount of oil in a non-stick pan over medium heat.
• Fry the Rolls: Place the spring rolls seam-side down in the pan. Shallow fry them, turning occasionally, until all sides are golden and crispy (about 2-3 minutes per side).
• Drain Excess Oil: Place the fried rolls on a paper towel to drain any excess oil.

Step 5: Serve

• Cut and Serve: Once the rolls are cooked, slice them in half diagonally for presentation and serve them warm.
• Accompany with Dips: Serve with healthy dipping sauces like homemade sweet chili sauce, soy sauce, or a peanut dipping sauce.

Additional Tips:

• Veggie Variations: You can add other vegetables like mushrooms, zucchini, or even tofu to the filling.
• Air Frying Option: If you have an air fryer, you can air fry the spring rolls at 375 F for 12-15 minutes, turning halfway for a crispy texture.
• Make-Ahead: You can assemble the rolls ahead of time and freeze them. When ready to cook, bake or fry directly from frozen (add a few extra minutes to the cooking time).

Enjoy your healthy, crispy vegetable spring rolls with their deliciously fresh and flavorful filling.