Vegan Wontons
Vegan Wontons - Healthy Asian speciality with a wow effect. Photo: Marieke Dammann
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.
(Percentage of daily recommendation)
| Calorie | 248 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.58 μg | (3 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 33.8 μg | (56 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 56.5 μg | (19 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 544 mg | (14 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- ½ oz dried Wood Ear Mushrooms (alternatively oyster mushrooms)
- 2 ozs frozen Snow peas
- 2 carrots
- 2 ½ ozs Napa cabbage
- 2 ozs Bamboo shoots (canned, drained)
- 2 ozs Mung bean sprouts
- 1 garlic clove
- 1 oz Cashews
- 1 Tbsp Canola oil
- soy sauce
- Chinese 5 spice powder
- ¾ tsp Sambal oelek
- 26 Vegan Wonton wrapper ((3.5)
Kitchen utensils
Preparation steps
Pour hot water over the mushrooms and let them soak for 2-3 hours. Then cut the mushrooms into fine strips.
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.
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.
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.
