Crispy Veggie Delight Egg Rolls
Enjoy the perfect combination of crunch and flavor with these Crispy Veggie Delight Egg Rolls! These healthy egg rolls are packed with a colorful array of vegetables, including vibrant Chinese cabbage, tender carrots, and earthy shiitake mushrooms, all seasoned with fresh ginger and low-sodium tamari. Baked to golden perfection, these egg rolls provide a satisfying snack or appetizer that everyone will love, making them ideal for parties, family gatherings, or meal-prepping for the week ahead. Share them with friends and family for a nutritious treat that doesn't skimp on taste!
N/A
Servings
40
Calories
11
Ingredients
Ingredients
Cooking spray or olive oil
As needed (For greasing the pan and egg rolls)
Cornstarch
2 tablespoons (To thicken the vegetable filling)
Water
1/2 cup (Used to dissolve cornstarch)
Shredded Chinese cabbage
3 cups (Washed and shredded)
Medium carrots
2 (Shredded)
Shiitake mushrooms
4 ounces (Diced (can mix with button and portabella))
Celery
1 stalk (Diced (optional: use 1/2 cup water chestnuts instead or in addition))
Grated fresh ginger
1 tablespoon (Freshly grated)
Low-sodium tamari
2 tablespoons (For flavor)
Sliced green onions
2 tablespoons (For garnish and flavor)
Fat-free egg-roll wrappers
12 (Ready to fill)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Spray a large baking sheet with cooking spray and set aside.
3
In a small bowl, dissolve 1 tablespoon of cornstarch in 1/4 cup of water and set aside for thickening later.
4
In a wok or large sauté pan, lightly spray with cooking spray or drizzle with olive oil and heat over low to medium heat.
5
Add shredded cabbage, carrots, diced mushrooms, diced celery (and water chestnuts if using), and grated ginger to the pan.
6
Sauté the vegetables for 5 to 7 minutes until they begin to soften and wilt, stirring continuously to prevent burning.
7
Stir in the cornstarch mixture along with the low-sodium tamari, cooking until the sauce thickens and coats the vegetables.
8
Fold in the sliced green onions at the end of cooking to maintain their crunch.
9
In a separate small bowl, dissolve the remaining tablespoon of cornstarch in another 1/4 cup of water.
10
Take an egg roll wrapper and brush the edges with the cornstarch mixture. Spoon approximately 2 tablespoons of the vegetable filling into the center of the wrapper.
11
Fold in the sides and roll tightly to seal. Repeat this process until all wrappers are filled.
12
Place the filled egg rolls on the prepared baking sheet.
13
Bake in the preheated oven for about 15 minutes, or until the egg rolls are golden brown and crispy.
14
Once done, remove from the oven and let cool for a minute before serving. Enjoy your fresh and healthy veggie egg rolls!
Nutrition Information
1.2g
Fat
7g
Carbs
1.5g
Protein
1g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Veggie Delight Egg Rolls?
These are healthy, baked egg rolls filled with Chinese cabbage, carrots, shiitake mushrooms, and seasoned with ginger and tamari.
How many calories are in one egg roll?
Each egg roll contains approximately 40 calories.
Are these egg rolls baked or fried?
These egg rolls are baked in the oven at 350 degrees Fahrenheit to achieve a golden, crispy texture.
How many egg rolls does this recipe make?
This recipe is designed to make 12 individual egg rolls.
What is the fat content per egg roll?
Each serving contains about 1.2 grams of fat.
Are these veggie egg rolls suitable for vegetarians?
Yes, they are vegetarian-friendly as they contain only vegetables and fat-free wrappers.
What type of cabbage should I use?
The recipe specifically calls for 3 cups of shredded Chinese cabbage.
Can I use regular soy sauce instead of tamari?
You can, though the recipe recommends low-sodium tamari for flavor and to keep it gluten-free friendly.
How do I prevent the egg rolls from opening while baking?
Brush the edges of the wrappers with a mixture of cornstarch and water to seal them tightly before rolling.
What temperature should I set my oven to?
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
How much ginger is used in this recipe?
The recipe calls for 1 tablespoon of freshly grated ginger.
Can I add water chestnuts to the filling?
Yes, you can use 1/2 cup of water chestnuts in addition to or instead of celery for extra crunch.
How long do the vegetables need to sauté?
Sauté the vegetables for 5 to 7 minutes until they begin to soften and wilt.
What is the purpose of cornstarch in the filling?
Cornstarch is dissolved in water and added to the pan to thicken the sauce so it coats the vegetables properly.
How much filling should I put in each egg roll?
Spoon approximately 2 tablespoons of the vegetable filling into the center of each wrapper.
What kind of mushrooms are recommended?
The recipe suggests 4 ounces of shiitake mushrooms, but you can also mix in button or portabella mushrooms.
Are these egg rolls good for meal prep?
Yes, they are excellent for meal-prepping for the week ahead or for serving at parties.
When should I add the green onions?
Fold in the sliced green onions at the very end of the cooking process to maintain their crunch.
How long do the egg rolls need to bake?
Bake them for about 15 minutes or until they become golden brown and crispy.
What is the protein content of one egg roll?
Each egg roll provides approximately 1.5 grams of protein.
How many carbohydrates are in each serving?
There are 7 grams of carbohydrates per egg roll.
Is there any fiber in these egg rolls?
Yes, each egg roll contains 1 gram of fiber.
What type of wrappers are used in this recipe?
The recipe uses 12 fat-free egg-roll wrappers.
Should I grease the baking sheet?
Yes, spray a large baking sheet with cooking spray before placing the rolls on it.
Can I use olive oil to sauté the vegetables?
Yes, you can use either cooking spray or a drizzle of olive oil to heat the pan.
How should the carrots be prepared?
The two medium carrots should be shredded before being added to the sauté pan.
Are these egg rolls considered a snack or an appetizer?
They are versatile and work perfectly as either a healthy snack or an appetizer.
What is the total number of ingredients needed?
The recipe requires 11 main ingredients, including the seasoning and wrappers.
Is this recipe low in sodium?
By using low-sodium tamari and fresh vegetables, this recipe is designed to be a healthier, lower-sodium alternative to traditional fried egg rolls.
How should I serve the egg rolls?
Remove them from the oven and let them cool for one minute before serving them fresh.