Baked Egg Rolls
Plant Based / GF
Egg rolls, who doesn’t like egg rolls! They are always packed with tones of flavour leaving you wanting more. Now from a nutrition coach’s point of view I could look at them as a deep fried “fast food” that can only be enjoyed rarely because it doesn’t help us meet our goals. But not this coach I see the potential to change them up and create a nutrient dense package that can go anywhere.
These Baked Egg Rolls are great for a quick snack, bring them for lunch, wrap them up in a small re usable snack bag and you have fuel for all your activities, if you don’t mind eating them cold. (I don’t!) Would not recommend the meat version during hotter month in the back of your bike jersey.
These little packages are full of vegetables, healthy fats, lean protein and of course lots of flavour. I like to double up the batch and freeze a bunch for later busier weeks.
They take about an hour to prepare and wrap, I was afraid of the wrapping part at first but it was actually super fun. The part that makes them a healthy addition to your day is that they are baked, not deep fried. Sure they are not as crispy as their deep fried counterpart but they still have amazing flavour and your body will thank your it.
What you will need to make these flavour packed Baked Eggs Rolls are as follows:
This amount made me 12 large eggs rolls.
1 Package of Egg Roll Wraps – You do want a good quality package cause sometimes the cheap ones have not the best list of ingredients, you can find them Plant Based and GF as well
Filling
1 Pound Bag of Coleslaw
2 Cups of Mushrooms Chopped
1 Large Yellow Onion
1 Inch of Ginger peeled and chopped (I add more cause I love ginger)
4 Garlic Cloves Chopped (add more if you wish)
2 Cups of Frozen Edamame (2cups of ground meat of choice)
1 Cup Walnuts or Pecans Chopped
2 TBS Soya Sauce (GF)
1 TBS Sesame Oil
1 TBS Tamari (GF skip and add and extra TBS of GF Soya Sauce)
1 TBS of Extra Virgin Olive Oil
Egg Wash
1 egg mixed with 2 TBS of water
or
1 TBS of Ground Flax mixed with 2 TBS of water (let sit for 15 mins
If you are choosing to cook with meat cook the ground meat ahead of time, make sure it is cooked all the way through and then strain all the liquid out and set aside.
Step 1.) Heat a large sauce pan to just about medium heat, Olive Oil and Onions sauté for 3 minutes until onions become translucent.
Step 2.) Add in the Mushrooms and Nuts cook and stir for another 5 minutes until mushrooms start to brown.
Step 3.) Add in the Coleslaw and cook until it wilts and most of the moisture is cooked out of the vegetable mix. This can take a bit so be patients but make sure there is very little liquid as you don’t want your wraps to be a mess and fall apart.
Step 4.) Once you are left with the vegetables mis with very little liquid add in the meat or frozen Edamame, Soya Sauce, Sesame Oil, Tamari, Garlic and Ginger. Sort together very very well, it should start to smell amazing! Make sure that your Edamame is nice and hot and everything is well mixed.
Step 5.) Removed from the pan and let cool for 10 mins, this is a good time set up your wrapping station. You will need a dry surface, I used a large clean wooden cutting board. A clean dish towel, the Egg Roll Wraps and your “egg” wash mix.
Step 6.) Preheat over to 400F and line a baking sheet with a reusable no stick liner.
Step 7.) Once you vegetable mix is slightly cooled its a good time to start. Peel the Egg Roll Wrap carefully and place it in a diamond shape on your work surface (cutting board) in front of you. I spooned about three heaping soup spoons of filling into the middle of the Wrapper. Make sure it is piled tight then fold the bottom point of the diamond up over the filling and pull tight. Then place a bit of the “egg” wash on one of the corners and fold it up over the covered filling. Repeat on the side across from the one you just folded. Cover the part that the filling is in with more “egg” wash and the upper part of the diamond that is untouched. Then roll the filling toward the top and seal with more wash. Place the roll seal side down on the baking sheet. You may rub a little more egg wash on the top of the roll if you would like. There is also have video of the wrapping technique on our social media post for this recipe if you are a visual learner like me. Continue making rolls until you are out of filling. The filling can also be eaten on its own if you run out of wrapper.
Step 8.) Once you are done all your rolls they go into the oven for 15 mins at 400F. You then can flip them very carefully and cook for another 5 mins if you would like them crispier.
Step 9.) Let cool for 10 mins and enjoy with or without dip
I hope you all enjoyed this healthy twist on one of my favorite take out dishes. If you want to talk about your nutrition send an e mail to [email protected] or click the link below.
As always Healthy regards
Kj
