Today’s feature is a vibrant, refreshing dish that’s perfect for summer. Homemade Fresh Rolls. These fresh rolls are packed with fresh vegetables and protein-rich tofu.
Why You’ll Love These Fresh Rolls
Fresh rolls are a fantastic way to enjoy a variety of fresh seasonal vegetables wrapped in a delicate rice paper shell. They’re versatile, quick to prepare, and perfect for a light lunch or a healthy snack. Let’s break down the nutritional benefits of each ingredient in this wholesome recipe:
Nutrition Benefits:
Rice Paper serves as the foundation of these fresh rolls, offering a light and crunchy texture. It is made from rice flour, water and salt. Rice paper is a great gluten-free alternative to traditional wrappers. Here is what rice paper brings to the table:
- Low in calories. Each rice paper wrapper contains about 30 calories, which helps keep your meal light
- Gluten-free. Ideal for those with gluten sensitivities or celiac disease
Spinach is a nutritional powerhouse that enhances the freshness of your fresh rolls. Benefits include:
- High in vitamins and minerals such as vitamins A, C and K as well as folate and iron
- Contains antioxidant properties that may reduce inflammation
- Low in calories and high in fibre, making it a great choice for maintaining a healthy weight
Cucumbers are a refreshing and hydrating addition to your fresh rolls. They are also in season for August. Here is what they offer:
- Cucumbers are about 95% water, which can help meet your hydration needs
- Low in calories. They provide a satisfying crunch with minimal calories, making them perfect for weight management
Carrots add colour, sweetness and crunch to your fresh rolls. They are also in season for August. Nutritional highlights include:
- Rich in beta-carotene. Carrots are an excellent source of beta-carotene which the body converts to vitamin A for healthy vision and immune support
- High in fibre. Carrots are high in fibre which aids digestion and promotes a feeling of fullness
Green Onions add a mild, fresh flavour. They are also in season for August. Their benefits include:
- Rich in antioxidants. They can help combat oxidative stress and support overall health
- Supports digestion. They offer prebiotic fibres that promote healthy gut bacteria
Pan-fried tofu is a great plant-based source that adds substance to your fresh rolls. Here is why tofu is a great addition to your diet:
- High in protein. An 85g serving of tofu contains about 9 grams of protein, which helps support muscle repair and growth
- Rich in calcium and iron. Tofu provides essential minerals that support bone health and energy levels
- Low in saturated fat. Tofu is a heart-healthy choice compared to animal-based proteins
- Nutritional yeast with the tofu is rich in nutrients and a complete protein source. This means it will provide you with all nine essential amino acids. It also contains B vitamins, including B12 which is important for vegans and vegetarians
These fresh rolls are not just delicious but are also nutritionally balanced. Each roll provides:
- High protein. Thanks for tofu, which supports muscle repair and overall health
- Rich in vitamins and minerals from fresh vegetables
- Low in calories and fat, making them a great choice for weight management
Tips for success:
- Freshness is key: use the freshest ingredients for the best taste and nutritional benefits
- Prep ahead: slice your vegetables and tofu in advance for a quick assembly process
- Customize: feel free to add other vegetables or herbs you have on hand
Homemade Fresh Rolls
Yield: 8-10 fresh rolls
Total time: 30 minutes
- 1 – 12oz block extra firm tofu
- ¼ cup – corn starch
- 2 tbsp – nutritional yeast
- ½ tsp – black pepper
- 1 tsp – salt
- ½ tsp – garlic powder
- 2-3 tbsp – olive oil
- 8-10 spring roll rice papers
- 4 oz – vermicelli noodles, cooked and drained
- ½ cup – fresh spinach leaves
- ½ cup – cucumber, sliced
- ½ cup – carrot, sliced
- 2-3 green onions, thinly sliced
- Hoisin sauce, for serving
- Mixed fresh herbs (optional)
- Remove the tofu from packaging and lightly dry with a paper towel. The tofu should be moist, but not soaking wet. Set aside.
- In a bowl, mix the cornstarch, nutritional yeast, salt, pepper and garlic powder.
- Cut the tofu into long rectangular pieces and place each piece into the batter mixture. Mix until the pieces are coated evenly. If you have excess batter, go ahead and dunk the tofu again.
- Heat the oil in a non-stick pan on medium-high. Once the pan has warmed for about 1 minute, add in the dry-coated tofu pieces.
- Pan-fry the tofu pieces for about 5 minutes on each side until crispy and browned. Remove the tofu slices from the pan.
- Cook vermicelli noodles according to package instructions. Drain and set aside.
- Prepare cucumber, carrot and green onion by thinly slicing them.
- Pour warm water into a shallow dish (like a big frying pan) and immerse the rice paper for about 10-15 seconds to soften it.
- Transfer to a cutting board and gently spread out to make a circle. Place a handful of vermicelli and layer it with cucumbers, carrots, spinach, onion and tofu. Gently fold over once, tuck in the edges and continue rolling until the seam is sealed.
- Place the fresh roll onto another plate and cover with a damp warm towel to keep them fresh. Repeat until you have 8-10 fresh rolls.
Serve with hoisin sauce and enjoy!
Store the leftover fresh rolls in an airtight container in the refrigerator for up to 2-3 days.
These homemade fresh rolls are a great way to enjoy fresh, seasonal produce in a healthy and satisfying meal. With a balance of protein, fibre and essential vitamins and minerals, they are perfect for a light lunch or a nutritious snack.
