Do you have a party or potluck coming up? If you’re searching for a delicious dish to bring along, look no further! Our recipe for baked vegetable spring rolls is not only loaded with our favorite flavors and textures, but is also a lot healthier than traditional fried options! While there are quite a few steps to preparing this scrumptious recipe, we assure you that it will be totally worth it.
A Versatile Favorite
Born in Asia, spring rolls are a universal favorite. These cylindrical, wrapped treats have spread throughout the world, spawning many varieties and twists along the way. They can be savory & baked, or sweet & fried! The wrappers tend to differ from country to country too. The fillings and condiments are diverse and can contain meat, seafood, vegetables, fruit, and more! If there’s one constant though, it’s this: Everyone loves spring rolls!
Healthy, and Oh-So Satisfying!
Our version of this popular appetizer is both satisfyingly crunchy and truly healthy! We have filled our spring rolls with fresh vegetables and baked them to crispy perfection. Additionally, we have included a recipe for a sweet and sour sauce that pairs perfectly with the spring rolls. Unlike many store bought versions, this simple sauce is made from just 6, 100% clean eating ingredients. It will allow you to enhance the flavor, while ensuring that this recipe remains healthy!
Of course, the spring rolls themselves are incredibly healthy too! Baking phyllo dough (instead of frying it) dramatically cuts down on the fat and calorie content. Fried versions are generally loaded with unhealthy additives too. The stuffing contains nutrient-dense string beans, carrots, bell pepper, and zucchini, all of which are brimming with antioxidants, fiber, vitamins, and minerals! This is an appetizer dish you can feel great about eating and serving to your loved ones.
Whether you decide to pop these in the oven for a weeknight treat for the family, or prepare a big batch for your next party, there’s one thing we know for sure: The kids and adults will love them! Plus, your guests will be surprised and delighted when you tell them just how healthy they are.
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 (Freestyle): 8 |
- 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)
- 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
- 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.
What did you think of our baked vegetable spring rolls? Are you looking forward to trying them? Have you made them before? Be sure to let us know your thoughts in the comment section below!
If you loved them, we believe you may also enjoy these delicious veggie-inspired recipes:
- Vegetable Skewer Cocktail Recipe
- 30-Minute Buffalo Cauliflower Bites
- Easy Stuffed Mushrooms Recipe
- Oven Baked Zucchini Chips
- Southwest Veggie Wraps
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