Originally consumed as part of New Year’s celebrations marking the arrival of the spring season, spring rolls are now one of the most popular snack foods in the world. This healthy version uses plenty of colourful and delicious vegetables and is baked rather than deep-fried.
8 – 8 x 8 in (20 x 20 cm) spring roll pastry sheets
2 Tbsp (30 mL) grapeseed oil
1 clove garlic, minced
2 tsp (10 mL) fresh ginger, minced
2 green onions, sliced in thin rounds
1 cup (250 mL) shiitake mushrooms, sliced
1 medium carrot, peeled, thinly sliced julienne style
1 sweet red pepper, thinly sliced in strips
1 tsp (10 mL) sesame oil
1 tsp (10 mL) dulse flakes
1 cup (250 mL) bean sprouts
Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Place wrappers under a damp towel.
Heat 1 Tbsp (15 mL) grapeseed oil in wok. Add garlic, ginger, green onion, and shiitakes. Cook until lightly coloured; transfer to bowl. Add carrots, peppers, sesame oil, and dulse flakes; combine.
Drain off any excess liquid from vegetables. On a flat, dry surface place one wrapper in a diamond shape. Lay a small portion of cooked vegetables across the bottom half of the wrapper. Top with some bean sprouts, then lift bottom tip of wrapper up and over filling. Fold in sides and roll away from you into a tightly formed tube.
Brush with grapeseed oil; place on baking sheet seam-side down. Repeat with other wrappers.
Bake for 10 minutes; turn over; bake 5 minutes. Serve with dipping sauce of your choice.
Makes 8 rolls.
Each roll contains: 146 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat);
22 g carbohydrates; 2 g fibre; 191 mg sodium
source: “Celebrate the Lunar New Year“, alive #340, February 2011
