These nutritious vegan spring rolls are packed with plant proteins and are among great ideas for healthy lunch or dinner any given day. Also, these can be served as an appetizer to please the party crowd.
Gradually, spring rolls are becoming very common in our menus since we began making them the first time. If you are a regular reader of this blog, you might remember, a few months back I shared one such recipe for healthy spring rolls. You might wonder how this one is any different from my previous recipe. Presenting these vegetarian Vietnamese spring rolls made using tofu–the taste and flavors are totally different and, are perfect for the meatless menu.
I really liked the concept of making spring rolls. It’s like wrapping your salad inside a thin rice paper wrap and dipping it in your favorite dressing. And, you can make it healthy in so many ways by adding greens, carrots, cucumbers etc.
How are these vegan spring rolls healthy?
These spring rolls are prepared using all healthy and nutritious ingredients such as
- tofu – it is loaded with plant protein. It is a great source of protein for those who don’t eat meat.
- fresh vegetables like carrot, spinach, and cucumber – these rolls contain nutrients from all these veggies.
- brown rice noodles – relatively high in fiber content when compared to white rice noodles.
How to make fresh vegetarian spring rolls?
Cut tofu into roughly 1/2″ thick and 2″ long pieces and toast them on medium heat from all sides. Cut carrots and cucumbers into thick 2-3″ long juliennes. Cook brown rice noodles according to package instructions. Also, cut lettuce leaves into small sizes so that they easily fit inside the rice paper wrap. Or, if you find it difficult to cut them, shred them just like you find in deli sandwiches. Then, wrap all prepared veggies, noodles and tofu inside the rice paper wrap. Finally, combine some soy sauce, chili garlic sauce, and water to make some spring roll dipping sauce for your rolls. You can find step-by-step instructions below.
- 4 oz Brown rice noodles (I used pad thai noodles)
- 6 thin rice paper wraps
- 1 cucumber julienned (3-4" long)
- 2 medium carrots julienned (3-4" long)
- a handful of baby spinach
- 6-8 leaves lettuce
- 8-10 ounce tofu (roughly 1/2" thick and 2" long stripes)
- 1 tsp soy sauce
- 1 tsp vinegar
- salt and pepper
- 1-2 tsp cooking oil
- 1 tbsp soy sauce
- 1 tbsp chili garlic sauce
- 1-2 tbsp water (or vegetable stock)
- (1/2 tbsp fish sauce optional if not vegan)
- 1 tbsp finely chopped cilantro
In a small bowl mix 1 tsp soy sauce, 1 tsp vinegar, black pepper, and a little salt. Brush this liquid marinade on tofu stripes evenly.
Heat oil in a non-stick skillet or cast iron skillet on medium heat. Add tofu and toast it carefully on all sides until golden brown*. Let it cool for a few mins.
Take very warm water in a large flat bottom plate or pan (sufficient enough to dip the rice paper wrap). Dip the wrap in water for about 10-15 sec and spread it carefully on a slightly wet wooden board.
Assemble lettuce leaf, some rice noodles, 2-3 cucumber juliennes, 3-4 carrot strips, 5-6 spinach leafs and some cilantro on one side of rice wrap. Then put 2-3 pieces of tofu in line in front of the veggies. Now gently fold the wrap from the veggies’ side once and tuck in both sides of the wrap. Afterward, continue to fold until it reaches and seals the other end of the wrap. Repeat these steps for each roll.
Finally, to prepare the spring rolls dipping sauce combine all ingredients listed under 'dipping sauce'. Mix well and serve with fresh homemade spring rolls.
- *I toasted the tofu in two batches to avoid overcrowding the pan and breaking the tofu.
- It may take a little practice to wrap the rolls perfectly without tearing it down if you are making it the first time. Don't panic! If it happens, just use the torn wrap in an another rice paper wrap. That's how I fixed them.
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