Tofu Vegetable Spring Rolls
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.
(Percentage of daily recommendation)
| Calorie | 346 cal. | (16 %) | ||
| Protein | 19.95 g | (20 %) | ||
| Fat | 13.5 g | (12 %) | ||
| Carbohydrates | 37.56 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.31 g | (8 %) |
| Vitamin A | 723.14 mg | (90,393 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.22 mg | (2 %) | ||
| Vitamin B₁ | 0.14 mg | (14 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.09 mg | (26 %) | ||
| Vitamin B₆ | 0.14 mg | (10 %) | ||
| Folate | 56.44 μg | (19 %) | ||
| Pantothenic acid | 0.79 mg | (13 %) | ||
| Biotin | 0.26 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50.26 mg | (53 %) | ||
| Potassium | 229.81 mg | (6 %) | ||
| Calcium | 177.52 mg | (18 %) | ||
| Magnesium | 31.19 mg | (10 %) | ||
| Iron | 4.65 mg | (31 %) | ||
| Iodine | 0.15 μg | (0 %) | ||
| Zinc | 0.52 mg | (7 %) | ||
| Saturated fatty acids | 1.79 g | |||
| Cholesterol | 6.67 mg |
Ingredients
- Ingredients
- 14 ozs Tofu
- 3 Tbsps soy sauce
- 2 carrots
- 4 ozs Snow peas
- 2 scallions
- 1 inch fresh ginger
- 1 garlic clove
- 1 chili pepper
- 2 Tbsps sesame oil
- 3 ozs soybean sprout
- 3 ozs Wood Ear Mushrooms (jarred)
- 8 sheets Spring roll dough sheet (each about 9)
- vegetable oil (for frying)
Preparation steps
Cut the tofu into cubes and place in a bowl with 2 tablespoons soy sauce, toss to combine.
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.
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.
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.
Heat the oil to 350°F in a wok or large pan.
Working in batches, fry the rolls until golden brown all over, about 5 minutes. Drain on paper towels.
Serve, as desired with a dip.
