Vegan Delicacy

Vegan Wontons

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Average: 5 (2 votes)
(2 votes)
Vegan Wontons

Vegan Wontons - Healthy Asian speciality with a wow effect. Photo: Marieke Dammann

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Health Score:
9,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 3 h. 40 min.
Ready in
Calories:
248
calories
Calories

Healthy, because

Even smarter

Nutritional values

These vegan wontons are packed with cabbage, which can help kickstart a sluggish digestive system. 

The vegan wonton wrappers in this recipe are available in Asian supermarkets or large markets in the vegan section. 

1 serving contains
(Percentage of daily recommendation)
Calorie248 kcal(12 %)
Protein10 g(10 %)
Fat7 g(6 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.58 μg(3 %)
Vitamin E1.2 mg(10 %)
Vitamin K33.8 μg(56 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5 mg(42 %)
Vitamin B₆0.3 mg(21 %)
Folate56.5 μg(19 %)
Pantothenic acid1 mg(17 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C12 mg(13 %)
Potassium544 mg(14 %)
Calcium43 mg(4 %)
Magnesium61 mg(20 %)
Iron2.2 mg(15 %)
Iodine8 μg(4 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1 g
Uric acid86 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
½ ounce dried Wood Ear Mushrooms (alternatively oyster mushrooms)
2 ounces frozen Snow peas
2 carrots
2 ½ ounces Napa cabbage
2 ounces Bamboo shoots (canned, drained)
2 ounces Mung bean sprouts
1 garlic
1 ounce Cashews
1 tablespoon Canola oil
soy sauce
Chinese 5 spice powder
¾ teaspoon Sambal oelek
26 Vegan Wonton wrapper ((3.5)
How healthy are the main ingredients?
Snow peacarrotNapa cabbageBamboo shootsgarlicCashew
Preparation

Kitchen utensils

1 Steamer, 1 Skillet, 1 Cutting board, 1 Peeler, 1 Knife, 1 Brush

Preparation steps

1.

Pour hot water over the mushrooms and let them soak for 2-3 hours. Then cut the mushrooms into fine strips.

2.

In the meantime defrost the sugar snap peas and then cut them into thin strips. Clean, peel and cut the carrots into very small cubes. Clean and wash the Chinese cabbage and cut it into very fine strips. Drain sprouts and chop finely. Wash the mung bean sprouts, shake dry, peel garlic and chop both.

3.

Chop the cashews, roast them in a pan without fat for 3 minutes at medium heat and put them aside. Heat the oil in the frying pan. Sauté all the vegetables for about 5 minutes over medium heat. Add soy sauce, 5-spice powder, 1-2 tbsp. water and Sambal Oelek and simmer for another 3-5 minutes. Then add the seeds.

4.

Brush all four edges of the wonton wrappers with water, place 1-2 teaspoons of vegetable filling in the middle of each leaf and press the edges together. Bring salt water to the boil in a steamer. Place wontons on top (must not touch) and steam for 5-7 minutes.