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Recipes | Baked Vegetarian Spring Rolls

Baked Vegetarian Spring Rolls

These baked spring rolls have a lot less fat than the deep fried version and use tempeh, a protein-packed, low-fat meat alternative made from soy beans. A 4-ounce piece of tempeh has 200 calories, 17 grams of protein and 4 grams of fat.

  • 2 teaspoons oil
  • 1 8-oz package of tempeh
  • 1 tablespoon sesame oil
  • 2 tablespoons soy sauce or tamari
  • 1 teaspoon sweet chili sauce
  • 2 tablespoons chopped fresh herbs (choose one or a combination of: cilantro, parsley, basil)
  • 1 medium onion
  • 1/2 teaspoon ginger
  • 1 clove garlic
  • 1 stalk celery
  • 6 mushrooms
  • 1 1/2 cups cabbage
  • 1/2 cup bean sprouts
  • 1 tablespoon corn starch
  • 1 packet frozen spring roll pastry, thawed

Preheat oven to 400° F. Brush baking sheet with oil or lightly spray with oil. Marinate the chopped tempeh in sesame oil, sweet chili sauce, soy sauce (or tamari) and herbs for 15 minutes. Heat oil in a wok or frying pan over medium to high heat. Cook tempeh mixture for a few minutes and set aside. In a separate frying pan, heat oil and add the finely diced onion, ginger and garlic stir-fry for 1 minute.

Add finely chopped celery, mushrooms, sprouts and cabbage and stir-fry for about 3 minutes. Add the previously cooked tempeh mixture and corn starch and heat until mixture boils and thickens. Remove saucepan from the heat and allow mixture to cool. Place 1-2 tablespoons of the mixture in a spring roll sheet. Fold edges of sheet burrito-style. Continue until all the mixture is used. Bake in a hot oven for 15-20 minutes or until the spring rolls are golden brown. Serve with soy or hoisin dipping sauce and rice.

Learn more about the nutrition services provided by Bastyr Center for Natural Health.

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