Tofu Vegetable Spring Rolls

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Tofu Vegetable Spring Rolls
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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
346
calories
Calories

Healthy, because

Even smarter

Nutritional values

These vegetable packed rolls are great for the body, especially the immune system, because of the vitamin C from the vegetables. In addition, the tofu provides calcium and protein to fill you up and help strengthen your muscles and bones. 

If you want this to be a little lighter and lower in calories and fat, instead of frying them, you can bake them in a little bit of oil. 

1 serving contains
(Percentage of daily recommendation)
Calorie346 kcal(16 %)
Protein19.95 g(20 %)
Fat13.5 g(12 %)
Carbohydrates37.56 g(25 %)
Sugar added0 g(0 %)
Roughage2.31 g(8 %)
Vitamin A723.14 mg(90,393 %)
Vitamin D0 μg(0 %)
Vitamin E0.22 mg(2 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.09 mg(26 %)
Vitamin B₆0.14 mg(10 %)
Folate56.44 μg(19 %)
Pantothenic acid0.79 mg(13 %)
Biotin0.26 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C50.26 mg(53 %)
Potassium229.81 mg(6 %)
Calcium177.52 mg(18 %)
Magnesium31.19 mg(10 %)
Iron4.65 mg(31 %)
Iodine0.15 μg(0 %)
Zinc0.52 mg(7 %)
Saturated fatty acids1.79 g
Cholesterol6.67 mg

Ingredients

for
4
Ingredients
14 ounces Tofu
3 tablespoons soy sauce
2 carrots
4 ounces Snow peas
2 scallions
1 inch fresh ginger
1 garlic
1 chile pepper
2 tablespoons sesame oil
3 ounces soybean sprout
3 ounces Wood Ear Mushrooms (jarred)
8 sheets Spring roll dough sheet (each about 9)
vegetable oil (for frying)
How healthy are the main ingredients?
TofuSnow peasoy saucesesame oilcarrotginger

Preparation steps

1.

Cut the tofu into cubes and place in a bowl with 2 tablespoons soy sauce, toss to combine.

2.

Rinse and peel the carrots. Rinse and remove the strings from the snow peas. Rinse the scallions and cut all into thin strips. Peel the ginger and garlic and finely chop. Rinse the chile, slit lengthwise, remove the seeds and white ribs and finely chop.

3.

Heat the oil in a wok or skillet and saute the carrots and snow peas 1 minute. Add the tofu, scallions, chile, garlic and ginger and stir-fry about 1 minute more until the vegetables are crisp-tender. Rinse the sprouts and drain. Drain the mushrooms and cut into strips and stir the sprouts and mushrooms into vegetables, season with soy sauce and remove from the pan or wok. Let cool.

4.

Place the spring roll wrappers on the work surface and place about 2 tablespoons of the tofu-vegetable mixture on the lower end of the wrapper. Brush the upper end with a little water. Fold the bottom corner over the filling and fold the sides over and roll up from the bottom and press to seal.

5.

Heat the oil to 350°F in a wok or large pan.

6.

Working in batches, fry the rolls until golden brown all over,  about 5 minutes. Drain on paper towels.

7.

Serve, as desired with a dip.