Tri-Color Vegetarian Egg Rolls

egg roll
Vicki Shanta Retelny, RDN

Nutrition Highlights (per serving)

Calories 71
Fat 3g
Carbs 9g
Protein 2g
View All
Total Time 30 min
Prep 10 min, Cook 20 min
Servings 12 (1 egg roll each)

This recipe takes a Chinese staple, the egg roll, to a healthier plane as it turns this traditionally fried, meat-filled finger food into a baked, vegetarian version. Stuffed with a green and red cabbage and carrot slaw, each egg roll offers a powerful cruciferous vegetable punch for brain health. The slaw is tossed with a light and tangy sauce that adds flavor with minimal ingredients.

The paper thin egg roll wraps are a mere 55 calories each before filled. Loaded with veggies, they are a great low-fat conduit for fiber and plant-based goodness for a healthy mind and body.

Ingredients

  • 12 egg roll wraps
  • 4 cups cabbage and carrot slaw
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1/4 teaspoon ground ginger
  • 1 teaspoon raw honey
  • 1 tablespoon rice wine vinegar
  • 1/4 cup sesame oil for brushing (optional)

Preparation

  1. Preheat the oven to 350F.
  2. Place the egg roll wraps in a diamond shape (with pointed edges on the top and bottom) on a lined baking sheet.
  3. Put the slaw into a medium bowl. Whisk the soy sauce, oil, ginger, honey, and vinegar in a small bowl. Drizzle sauce over the slaw and toss until coated.
  4. Spoon a small spoonful of the slaw mixture onto the middle of each wrap. Fold bottom corner over filling; roll tightly half-way to cover filling. Fold both sides, left and right, tightly against the filling; roll over the rest of the way to the top corner. Lay the roll flap side down on the baking sheet. Brush tops with oil, if desired. Bake for 15 to 20 minutes or until tops are lightly browned.

    Ingredient Variations and Substitutions

    Fill the egg rolls with a variety of vegetables, fruits, and meats. You can choose shredded chicken, flaked fish, shrimp, ground turkey, or pork to make a protein-packed meal. Add shaved Brussels sprouts, broccoli rabe, julienned bell peppers, basil, or zucchini for a crunchy twist.

    For a sweet taste, add berries or sliced peaches or pears. Toss in soybeans, black beans, or snap peas to add a fiber-filled, protein-packed bite.

    Add heat with a hint of Sriracha or hot mustard to the slaw mixture.

    Cooking and Serving Tips

    Serve with a honey mustard or sweet and sour dipping sauce.

    Refrigerate leftover egg rolls in an airtight container for up to three days. Reheat in the oven for 5 to 10 minutes or microwave on high for 60 seconds.

    Nutrition Facts
    Servings: 12 (1 egg roll each)
    Amount per serving  
    Calories 71
    % Daily Value*
    Total Fat 3g 4%
    Saturated Fat 1g 5%
    Cholesterol 0mg 0%
    Sodium 192mg 8%
    Total Carbohydrate 9g 3%
    Dietary Fiber 1g 4%
    Total Sugars 2g  
    Includes 1g Added Sugars 2%
    Protein 2g  
    Vitamin D 0mcg 0%
    Calcium 27mg 2%
    Iron 1mg 6%
    Potassium 91mg 2%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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