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Healthier vegetable spring rolls

Published: 3 Nov 17
Updated: 18 Mar 24

These bundles of veg, encased in crispy pastry are brilliant all year round. Our lighter recipe is lower in fat and calories, without compromising on taste.

And for a twist on a theme, try our Vietnamese summer rolls with a peanut dipping sauce too.

Medium
September 2017

Test kitchen approved

Makes 12
Hands-on time 30 min, oven time 25 min

These bundles of veg, encased in crispy pastry are brilliant all year round. Our lighter recipe is lower in fat and calories, without compromising on taste.

And for a twist on a theme, try our Vietnamese summer rolls with a peanut dipping sauce too.

Vegetarian recipes

Nutrition: Per roll

Calories: 97kcals
Fat: 2g (0.3g saturated)
Protein: 3.8g
Carbohydrates: 15.5g (2.3g sugars)
Fibre: 1.1g
Salt: 0.3g

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Ingredients

50g dried rice vermicelli noodles
30g dried shiitake mushrooms
1 tsp vegetable oil for frying
2.5cm piece fresh ginger, grated
2 garlic cloves, crushed
80g beansprouts
80g tinned water chestnuts, cut into matchsticks
1 small carrot, coarsely grated or peeled with a julienne peeler
100g Chinese cabbage, thick stems removed, finely shredded
1/2 tbsp reduced-salt soy sauce
2 spring onions, very finely sliced into ribbons
1 red chilli, deseeded and very finely chopped
6 filo pastry sheets, cut in half to make 12 x 23cm x 12.5cm rectangles (we used Jus-Rol)
1 medium free-range egg, beaten

For the dipping sauce

50ml hoisin sauce
1 tsp toasted sesame oil
2 tsp sriracha chilli sauce

To serve (optional)

Cucumber, deseeded and cut into half moons; carrot ribbons; fresh parsley or coriander leaves; and chopped red chilli

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Method

Soak the noodles in a bowl of cold water for 3 minutes until soft or according to the packet instructions. Drain, roughly chop and set aside. Put the shiitake mushrooms in a small heatproof bowl, cover with boiling water and set aside for 30 minutes. Drain, squeeze out excess water, coarsely chop and set aside.
Heat the oven to 200°C/180°C fan/gas 6. Heat the vegetable oil in a wok over a high heat and fry the ginger, garlic, beansprouts, water chestnuts, carrot and Chinese cabbage for 1 minute, then put in a large bowl and toss with the mushrooms, noodles, soy sauce, spring onions and chilli.
Put a filo rectangle on a clean work surface. Arrange about a 12th of the veg and noodle mixture in a line, 5cm from a short edge, with a 2cm border to the sides. Fold the long sides of the filo over to partially cover the filling, then fold over the 5cm border to cover the filling and keep rolling into a log shape. Put on a baking tray lined with non-stick baking paper and repeat with the remaining filo and filling.

Brush each spring roll with the beaten egg, then bake for 20-25 minutes until crisp and golden. Mix the ingredients for the dipping sauce in a small mixing bowl and serve alongside the spring rolls with the cucumber, carrot ribbons, herb leaves and chopped chilli, if you like.

Recipe from September 2017 Issue

Nutrition

Nutrition: per serving

Calories: 97kcals
Fat: 2g (0.3g saturated)
Protein: 3.8g
Carbohydrates: 15.5g (2.3g sugars)
Fibre: 1.1g
Salt: 0.3g

delicious. tips

To reduce the fat content, we fried the veg in a little oil and we used a tiny amount of sesame oil in the dipping sauce. Baking the rolls instead of frying also helps lower the fat. A reduced-salt soy sauce helps to keep the salt content low.