Baked Vegetable Spring Rolls

Baked Vegetable Spring Rolls

Born in Asia, spring rolls are a worldwide favorite. These cylindrical, wrapped treats have spread throughout the eastern and western worlds, and have spawned many varieties and twists on traditional spring roll recipes. They can be savory or sweet, fried or baked, and the wrappers differ from country to country. The fillings and condiments are diverse and can contain meat, seafood, vegetables, or fruit inside. One thing is certain, though. Everyone loves spring rolls!

Our version is both satisfyingly crunchy and truly healthy, as we have filled our healthy spring rolls with vegetables and baked them to crispy perfection. If you want to embrace clean eating, we have included a recipe for a sweet and sour sauce that goes well with the spring rolls and is made from 100% clean eating ingredients, unlike many storebought versions of this sauce. The rolls themselves are incredibly healthy as well, as baking phyllo dough cuts down on the fat and calories of fried versions of this dish. And the stuffing contains string beans, carrots, bell pepper, and zucchini, which are all brimming with antioxidants, fiber, vitamins, and minerals. This is an appetizer dish you can feel great about eating.

Pop these in the oven for a weeknight treat for the family, or prepare a big batch for your next party. Kids and adults love them, and they’re always crowd-pleasers. Plus, your guests will be surprised and delighted when you tell them just how healthy they are.

Baked Vegetable Spring Rolls

Baked Vegetable Spring Rolls

Yields: 8 servings | Serving Size: 1 roll | Calories: 232 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 155 mg | Carbohydrates: 40 g | Dietary Fiber: 2 g | Sugars: 10 g | Protein: 5 g | SmartPoints: 8 |

Ingredients

  • 1 garlic clove, finely chopped
  • 1 medium onion, finely chopped
  • 2 tablespoons extra virgin olive oil, divided
  • 1/2 cup string beans, ends taken away and sliced diagonally, about 1-inch long
  • 1 cup carrots, julienned (matchsticks)
  • 1 cup zucchini, julienned (matchsticks)
  • 1/2 cup bell pepper, julienned (matchsticks)
  • 2 tablespoons soy sauce
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 phyllo (filo) pastry sheets (layer 2 sheets at a time and cut into 4 squares carefully with kitchen scissors)
  • 1 tablespoon roasted sesame seeds, for garnish (optional)
  • Sauce:
  • 1 cup water
  • 1/4 cup coconut sugar
  • 3 tablespoons wine or cider vinegar
  • 2 tablespoons soy sauce
  • 1/4 teaspoon pepper
  • 1 tablespoon cornstarch

Directions

Preheat the oven to 400 degrees F.

Over medium heat, in a large saucepan with extra virgin olive oil, sautè the garlic and onion for 1 minute.

Add all the vegetables then sautè them for about 15 minutes.

Add the soy sauce, salt and pepper then toss for 1 minute. Set aside.

Make the rolls by laying 2 squares of filo (1 square can easily break) on the working area. Spoon some vegetables at the part closer to you. Roll, tuck in the sides then keep on rolling until the end. Wet your fingertips with water then dab the ends of the filo lightly to seal them. Work on the other spring rolls.

Line a baking tray with parchment paper and place the spring rolls on it.

Brush each spring roll with extra virgin olive oil.

Bake for 15 minutes or until they turn golden brown.

Meantime, while the spring rolls are cooking, prepare the sauce. Over low - medium heat, in a small saucepan, combine the water and sugar and let it boil. Add the vinegar and soy sauce. Cook for about 15 minutes then season with the pepper. Get a couple of tablespoons of the sauce and put it in a small cup or bowl. Mix it well with the cornstarch avoiding any lumps. Mix in the cornstarch mixture with the rest of the sauce in the saucepan. Keep on cooking until it thickens.

Sprinkle the sesame seeds on the spring rolls then serve them with the sauce on the side.

* Note that phyllo dough rips easily and must be handled carefully. When a piece is torn use a little olive oil or water to wet it and stick it back together. Brushing the dough with oil makes it easier to work with. To defrost phyllo dough, remove only the sheets you need and thaw overnight in the refrigerator of for 30 minutes on the counter top.

https://skinnyms.com/veggie-spring-rolls-recipe/

Enjoy these other delicious vegetable recipes:

Vegetarian Couscous

Asparagus with Feta Yogurt Mint Dressing

Sautèed Fennel, Asparagus and Goji Berries

A High Fruit and Veggie Diet Lowers Risk Factors

15 Delicious Ways to Eat More Veggies

Slow Cooker Winter Vegetable Medley

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8 Comments on "Baked Vegetable Spring Rolls"

  1. Jennifer  June 24, 2015

    Can these be made ahead and frozen?

    Reply
    • SkinnyMs  June 25, 2015

      Yes. Store them in an airtight freezer bag or container.

      Reply
      • Sue  May 8, 2017

        How would you suggest reheating them? (Wouldn’t want them to dry out.) Or would they be good room temperature?

        Reply
        • Emilia Horn  May 8, 2017

          You can reheat them in the oven or toaster oven, Sue!

          Reply
  2. T  March 24, 2016

    Can rice wrappers be used as a gf alternative ?

    Reply
  3. Lisa Garcia  July 7, 2017

    If I wanted to add shrimp, to this recipe, would I cook the shrimp first?

    Reply
    • Gale Compton  July 7, 2017

      Lisa, I would chop it up and bake with the rolls. Otherwise, the shrimp will be overcooked. 🙂

      Reply

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