Superfood Spring Rolls
Superfood Spring Rolls - Crisp, fresh and healthy.
Healthy, because
Even smarter
Nutritional values
Chia seeds provide lots of omega-3 fatty acids, fiber and antioxidants. The small power packs swell strongly in combination with liquid and saturate well. Avocados contain a lot of potassium, which has a blood pressure-lowering and calming effect.
Together with a crisp salad, the snack becomes a delicious main course.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 37.1 μg | (62 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 699 mg | (17 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 scallion
- 2 garlic cloves
- 1 green chili pepper
- 1 red chili pepper
- 1 ½ ozs Rice vinegar
- 1 Lime (juice)
- 2 Tbsps honey
- 1 Tbsp natural peanut butter
- ¾ oz chopped Shelled peanut (2 TBSP.)
- 1 Avocado
- 2 carrots
- ½ oz Sprout (e.g. soybean sprouts, bean sprouts)
- 1 handful cilantro
- ½ oz Thai basil (1 handful)
- ¾ oz Wild herb or baby lettuce (2 handfuls)
- 8 ozs Cucumber
- 12 sheets Rice paper (8-9 inches Ø)
- 1 tsp Chia seeds
Preparation steps
Wash, clean and finely chop the spring onion. Peel and finely chop the garlic. Halve chili peppers lengthwise, remove seeds, wash and chop finely. Add vinegar, lime juice, honey, and peanut butter to 3.5 Tablespoons lukewarm water and mix until honey is dissolved. Mix in the spring onion, garlic, chilies, and 1 tbsp. peanuts.
Peel avocado, cut in half, remove pit, cut avocado lengthwise into narrow wedges. Peel carrots and cut into fine strips. Wash sprouts thoroughly, blanch briefly in boiling water, rinse in cold water and drain.
Wash cilantro, basil and wild herbs, pat dry and pluck off leaves. Wash the cucumber and cut into thin sticks.
Place a kitchen towel on the work surface. Soak rice paper sheets one at a time in a bowl of warm water for 45-60 seconds. Remove, drain and place side by side on the kitchen towel.
Center rice sheets with prepared vegetables, sprouts and herbs. Fold sheets over vegetables from the bottom and roll up so that the filling peeks out a little at the top.
Arrange rolls on plates and sprinkle with chia seeds and remaining peanuts. Serve the sauce on the side.
