High-Fiber High-Protein Recipes

why make this recipe

This High-Fiber High-Protein recipe is a great choice for anyone wanting to eat healthier while enjoying delicious flavors. Packed with veggies and tofu, these spring rolls are not only filling but also provide essential nutrients. The combination of cabbage, carrots, and spinach offers a good amount of fiber, helping you feel full longer. Plus, the protein from the tofu supports muscle health and keeps your energy levels steady throughout the day. They’re perfect as an appetizer, snack, or even a light meal.

how to make spring rolls with tofu and veggies

Ingredients:

• 3 cups cabbage, chopped thinly
• 2 carrots, cut thinly in strips (or roughly grated)
• 8oz/200g tofu, chopped thinly
• 1 tsp hot paprika or chili powder
• 2 tbsp tamari sauce
• 3 cloves garlic, minced or pressed
• 1 tbsp ginger, grated
• 1 1/2 tbsp olive oil
• 3 scallions, thinly chopped
• 1 cup spinach (optional), chopped
• 10 rice paper wrappers

Directions:

1. Add tofu to a large nonstick pan. Sauté on both sides for about 3 minutes using some olive oil and hot paprika.
2. Add in the cabbage, carrots, spinach, 1 minced clove of garlic, ginger, and tamari sauce. Cover the pan and cook for 3-4 minutes.
3. After that, add the rest of the minced garlic and scallions. Stir occasionally for another 3-4 minutes. Let the mixture cool a bit before using it in the rice paper.
4. To prepare the rice paper, hold it in a deep plate filled with water for about 10 seconds until softened. Place it on a flat plate.
5. In the middle of the rice paper, add about 2-3 tablespoons of the cabbage and tofu mixture. Wrap the rice paper like a burrito by folding from each side.
6. Heat a nonstick pan and add a bit of oil for frying. Place the spring rolls in the pan with the sealed side down first. Cook for 1-2 minutes, then flip and cook again until golden brown. You may need to flip them twice on each side.
7. Repeat the process until you run out of the cabbage and tofu mixture. Serve immediately with your choice of spicy sauce, like sriracha or a spicy sweet sauce.

how to serve spring rolls with tofu and veggies

These spring rolls are best served warm right after frying. You can place them on a plate and serve them with a dipping sauce on the side. They make a great appetizer or snack for gatherings, and you can even enjoy them for lunch or dinner.

how to store spring rolls with tofu and veggies

If you have leftover spring rolls, you can store them in an airtight container in the refrigerator. They will stay fresh for about 2-3 days. To reheat, simply fry them again in a pan for a few minutes until they’re crispy.

tips to make spring rolls with tofu and veggies

• Make sure the rice paper is not soaked for too long, or it will become too fragile to handle.
• Do not overfill the rice paper, or you will have trouble wrapping it.
• Feel free to add in more vegetables like bell peppers or cucumbers for extra crunch and nutrition.

variation

You can substitute tofu with cooked chicken or shrimp if you prefer a non-vegetarian option. Additionally, you can mix different sauces for the filling, like sesame oil or soy sauce, to give it a unique flavor.

FAQs

1. Can I make these spring rolls ahead of time?
Yes, you can prepare the filling a day in advance and assemble the spring rolls just before cooking.

2. Are these spring rolls gluten-free?
If you use gluten-free tamari sauce and check your rice paper wrappers, these spring rolls can be gluten-free.

3. Can I freeze the spring rolls?
Yes, you can freeze uncooked spring rolls. Place them in a single layer on a baking sheet to freeze, then store in a container. Cook from frozen, adding a few extra minutes to the frying time.

Spring Rolls with Tofu and Veggies

These High-Fiber High-Protein spring rolls are packed with veggies and tofu, offering a delicious and healthy option for appetizers, snacks, or light meals.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 5 pieces

Course: Appetizer, Light Meal, Snack

Cuisine: Asian, Vegetarian

Calories: 150

Ingredients Method Notes

Ingredients

  

Filling Ingredients

• 3 cups cabbage, chopped thinly
• 2 carrots, cut thinly in strips (or roughly grated)
• 8 oz tofu, chopped thinly
• 1 tsp hot paprika or chili powder
• 2 tbsp tamari sauce
• 3 cloves garlic, minced or pressed
• 1 tbsp ginger, grated
• 1.5 tbsp olive oil
• 3 scallions, thinly chopped
• 1 cup spinach (optional), chopped
• 10 rice paper wrappers

Method

 

Cooking the Filling

1. Add tofu to a large nonstick pan. Sauté on both sides for about 3 minutes using some olive oil and hot paprika.
2. Add in the cabbage, carrots, spinach, 1 minced clove of garlic, ginger, and tamari sauce. Cover the pan and cook for 3-4 minutes.
3. After that, add the rest of the minced garlic and scallions. Stir occasionally for another 3-4 minutes. Let the mixture cool a bit before using it in the rice paper.

Assembling the Spring Rolls

1. To prepare the rice paper, hold it in a deep plate filled with water for about 10 seconds until softened. Place it on a flat plate.
2. In the middle of the rice paper, add about 2-3 tablespoons of the cabbage and tofu mixture. Wrap the rice paper like a burrito by folding from each side.

Frying the Spring Rolls

1. Heat a nonstick pan and add a bit of oil for frying. Place the spring rolls in the pan with the sealed side down first. Cook for 1-2 minutes, then flip and cook again until golden brown.
2. You may need to flip them twice on each side. Repeat the process until you run out of the cabbage and tofu mixture.
3. Serve immediately with your choice of spicy sauce, like sriracha or a spicy sweet sauce.

Notes

Store leftover spring rolls in an airtight container in the refrigerator for about 2-3 days. To reheat, fry again until crispy. Avoid soaking rice paper too long to prevent it from becoming fragile, and do not overfill it. Consider adding more vegetables like bell peppers for extra crunch.