Skinny Baked Vegetarian Egg Rolls with Peanut Sauce

vegetarian eggrolls
You normally wouldn’t think egg rolls would be healthy but these actually are! They’re loaded with good-for-you broccoli slaw, cabbage, and other veggies. Plus, they’re baked, not fried, and served with a peanut butter dipping sauce. Oh boy! Each very filling egg roll has 117 calories, 3 grams fat and 3 WW Blue Freestyle SmartPoints and 3 Green WW SmartPoints. They make a wonderful appetizer, lunch or dinner. Two of them for dinner is perfect. I love these so much, I could eat them all the time. Enjoy!

Prep Time: 15 minutes
Cook, Chill and Bake Time: 1 hour


Ingredients for Egg Rolls:

2½ cups shredded cabbage

2½ cups broccoli slaw

1 cup snow peas (pea pods) chopped

1 cup carrots, shredded

1 cup scallions, chopped

1 teaspoon vegetable oil or olive oil

2 teaspoons ginger, (from a jar) see shopping tips

2 garlic cloves, minced

2 tablespoons rice vinegar or seasoned rice vinegar

1½ tablespoons reduced-sodium soy sauce

A little fresh ground black pepper

12 egg roll wrappers, see shopping tips

Cooking spray


Ingredients for Sauce:

¼ cup peanut butter, I like natural, chunky, unsalted

3 tablespoons fresh lime juice

2 teaspoon reduced-sodium soy sauce

½ teaspoon red pepper flakes


Instructions

1. Preheat oven to 425 degrees. Coat a baking pan with cooking spray.

2. In a medium bowl, combine cabbage, broccoli slaw, snow peas, carrots, and scallions.

3. Heat oil in a large, nonstick pan over medium-high. Add ginger, garlic and cook for 30 seconds. Stir in cabbage mixture, 1½ tablespoons soy sauce, rice vinegar and black pepper. Cook for about 5 minutes until soft-crisp. Chill in refrigerator for 15 minutes.

4. Place 1 egg roll wrapper at a time onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Spoon ⅓ cup cabbage filling into center of wrapper. Fold lower corner of egg roll wrapper over filling. Fold in corners and roll up jelly-roll fashion. Repeat steps with remaining wrappers and veggie filling. Lightly coat egg rolls with cooking spray and place seam side down on a baking sheet coated with cooking spray. Bake for 10 minutes. Turn over and bake 10 minutes more until golden brown on both sides.

5. To prepare sauce: In a blender add all sauce ingredients and blend until smooth. Taste and add more red pepper flakes, if desired.  Serve sauce on the side with egg rolls. Use ½ tablespoon sauce to dip with each egg roll.

6. Serve at once. To reheat, preheat oven to 425 degrees. Place egg rolls on a baking sheet. Place in oven and heat until crisp.

Makes 12 egg rolls (each serving, 1 roll and about ½ tablespoon sauce)


Food Facts

Egg roll wrappers are paper-thin, sheets of raw pastry dough, and are traditionally used to make egg rolls and spring rolls. They’re filled with meats and vegetables, rolling into a cylindrical shape and deep-fried, although my skinny ones are baked.


Shopping Tips

I used Nasoya Egg Roll Wrappers. I bought mine at Vons/Safeway but most supermarkets and natural food markets sell egg roll wrappers. They’re usually displayed in the refrigerated Asian section or deli aisle.  There are other brands available.

Ginger, in a jar, can be found in the produce section where garlic, in a jar, is sold.


WW Freestyle SmartPoints
3-Blue

WW SmartPoints 3-Green
WW POINTS PLUS
3

SKINNY FACTS: for 1 skinny egg roll
117 calories, 3g fat, 1g sat. fat, 0mg chol, 6g protein, 17g carbs, 2g fiber, 277mg sodium, 2g sugar
 

Comments

  1. Joyce, good question but I’ve never tried freezing them. Although we eat them all and don’t have any left to freeze, I bet they would do fine. But, not the sauce. I would make the sauce when you want to serve them.
    My best,
    Nancy

  2. I too quested for a healthier eggroll but I could not abide with the wrappers. Eating one might be okay, sure, but if I make eggrolls that’s it, I can’t produce a full course meal. Botom line I eat 6.So my solution is rice wrappers. I use kale, mushrooms, bean sprouts, broccoli plus diced tofu. For seasoning, fermented black beans. I also use peanut oil and sesame oil. Like yourself I use major amounts of scallion, garlic and ginger. I also have Mirin which I can chuck in. The baking makes the rolls tough where it is double. Another way to go would be steam them.

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!