Asian Summer Rolls
These Asian-inspired vegetarian rolls are low in fat but rich in vitamins. Mango and carrot provide plenty of beta-carotene, which protects against the harmful effects of UV rays.
These summer rolls are perfect for picnics: simply wrap them in cling wrap and they travel very well.
(Percentage of daily recommendation)
| Calorie | 102 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 181 mg | (5 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 4 ozs firm Tofu
- 1 tsp neutral-tasting vegetable oil
- 1 Tbsp soy sauce
- 1 tsp honey
- 4 ozs Glass noodles (or rice vermicelli)
- 10 Snow peas
- salt
- 2 scallions
- 8 leaves tender Lettuce
- 1 carrot
- ¼ Mango
- 8 sheets Rice paper ((11)
- sweet Chili sauce (for serving)
Preparation steps
Cut tofu into thin sticks. Heat oil in a skillet and fry the tofu 1 minute, turning.
Add soy sauce and honey and bring to a boil. Place tofu on a plate and let cool.
Put the noodles in a bowl and pour in very hot water. Soak for 15 minutes. Drain well and cut slightly smaller with kitchen shears.
While the noodles soak, trim snow peas and cook for 30 seconds in salted water. Drain, rinse with cold water, drain and cut into fine strips. Rinse scallions, trim and cut into thin slices.
Rinse lettuce leaves and spin dry. Peel carrot and cut into very fine strips (julienne).
Peel mango, cut flesh from the pit and cut into thin strips.
Soak 2 sheets of rice paper approximately 45 seconds to soak in very warm water. Take rice paper out of the water and place side by side on a damp kitchen towel.
Lay 2 lettuce leaves on each sheet of rice paper. Place 1/4 of the prepared ingredients on the lettuce, leaving a border on all sides of at least 3/4 inch free.
Roll up sheets firmly. Proceed as described with the other sheets. Cut the summer rolls into 3/4 inch pieces and serve drizzled will with sweet chili sauce. If the summer rolls will not be served the same day, wrap with plastic wrap and place in the refrigerator.