Basically, spring rolls are a filling in a wrapper. Below is a spring rolls recipe in which rice paper acts as a wrapper.
This recipe is a healthier alternative for the fried egg rolls. Especially if you are trying to cut down on calories. And it is also a child friendly no-cook activity.
Rice Paper Wrappers
These wrappers made of rice flour, water and salt require very little cooking. Re-hydrate the rice paper wrappers in warm water or covered under a damp towel. Do so for one minute until they are translucent and soft. And they are ready to eat.
There is also a variety of rice paper to choose from. Besides white rice paper, there is also, for example rice paper for rolls made from brown rice and rice paper for frying that contains sesame seeds.
By using rice paper, you will create rolls that are less fat and have fewer calories than deep-fried egg rolls, for example.
As rice paper has fewer calories than crepes. And in egg rolls, the wrapper is an egg and flour dough. Or a crepe-type pancake pre-cooked in some oil or butter. These food items add calories and fat to the dish.
Another difference are the calories of fillings. Spring rolls contain fresh salad fillings and egg rolls contain stir-fried fillings. The latter requires fat.
And once the rice paper roll has been filled, folded and rolled into a pocket, no further cooking is required. While egg rolls are deep-fried at this stage to cook the wrapper and heat the filling.
Rice Paper Spring Rolls and a salad
Diner, 4 servings
- 80 g rice- or glass noodles
- 2 (100 g) carrots, cut into matchsticks
- 200 g ( ½) cucumber, cut into matchsticks
- 30 g bean sprouts, blanched
- 4 scallions, finely sliced lengthwise
- some lettuce leaves
- mint leaves
- coriander/cilantro leaves
- 4 tablespoons of sauce, such as hoisin sauce, herb dressing or chilisauce
- optional: ½ avocado
- 400 g chicken, cooked and cut into strips
- or strips of tofu, omelet, sweet potato
- or chopped cooked shrimp, tuna or crab
- 8 big or 16 small rice paper wrappers (for fresh spring rolls)
- Hot water
- 200 g ( ½ ) cucumber, cut into slices
- 1 (50 g) carrot, cut into matchsticks
- 1 (135 g) bell pepper, cut into thin strips
- 1 scallion, cut into rings
- some lettuce leaves
- lime juice or (rice) vinegar
- olive oil
- a few drops of sesame oil
- sesame seeds
- black pepper or chili flakes
- optional: soy sauce
- optional: some mint leaves, chopped
- Cook the rice noodles for 2 minutes in a pan of hot water. Or soak the glass noodles for 4 minutes in a bowl of hot water.
- Use cold water to rinse the noodles.
- Also soak the rice paper wrappers. One by one in warm water, until soft for 1 minute.
- Remove them from the water and drain them on a kitchen towel.
- Top each rice paper wrapper with half a spoonful of sauce. Along a line just above the middle.
- Add the coriander leaves, mint leaves, chicken, rice noodles and vegetables.
- Fold the left and right edges of the wrappers inwards, partially covering the filling and closing the sides of the roll.
- Fold the top edge over the filling. And roll the spring rolls up into a pocket.
- Serve the spring rolls with extra sauce. And a salad from the leftover vegetables.
- Extra sauce for dipping
Nutritional value per person per serving, 2 big or 4 small rolls (without condiments or the 200 kcal salad):
|A serving of rice paper spring rolls||Energy (kcal)||Fat (g)||Saturated Fat (g)||Protein (g)||Carbohydrates (g)||Fiber (g)||Salt (g)|
|A serving of fried egg rolls (2)||Energy (kcal)||Fat (g)||Saturated Fat (g)||Protein (g)||Carbohydrates (g)||Fiber (g)||Salt (g)|
Complete this dinner with:
- Low calorie drinks like water, fruitwater and tea without sugar.
- Pieces of fruit or a fruit salad
- Low calorie fingerfood such as edamame/soy beans
*This dinner contains a minimum of 200 grams of vegetables, less than 10 grams of saturated fat and less than 700 calories (kcal) per single serving.
Other healthy wrappers for example are: blanched leafy vegetables such as cabbage leaves, taro leaves or pak choi leaves.
And as for the filling, there are also many options to vary. Including fruit fillings.
Video: How to make lean spring rolls? (in Dutch)
One last thing
The aim is to inspire you with these recipes. To create your own recipe, use them as the basis. Experiment with them. You don’t have to follow them exactly. Choose what’s right for you.
Contact me for help with this. I can help you balance the components and nutritional value, keeping your goals in mind. Get in touch with me and make an appointment.