Delicious veggie packed spring rolls, baked to make them a crunchy and flaky on the outside and packed with flavor on the inside!
Hello, it’s Ciara here again from My Fussy Eater and it’s so exciting to be back here at Super Healthy Kids with another family favourite recipe for you guys. Today I’m sharing my recipe for these super easy and very delicious Baked Vegetable Spring Rolls!
We love Chinese takeout in our house, but along with being expensive it’s also not the healthiest option for feeding a family. Instead I try to make as many homemade alternatives as possible, so we can still enjoy the delicious taste of Chinese takeout but it’s much healthier and for a fraction of the cost. Spring Rolls are one of my most favourite things to order from the menu and so I set out to make a version that can be baked rather than fried.
These Spring Rolls are pack a punch with carrots, bell peppers, cabbage, beansprouts and spring onion but you can include lots of other veggies too, depending on what you have to hand at home. I encased the veggies in filo pastry. You can of course you spring roll wrappers too, but filo pastry is easier for me to buy and it bakes really well too, meaning you get a wonderfully crisp spring roll without frying.
I kept these spring rolls vegetarian but you could add some cooked chicken, pork or shrimp in there too to change the flavour up a bit. I used Chinese Five Spice to add some delicious flavouring to the veggies but I sometimes mix it up by using a Thai spice instead, just as delicious!
Baked Vegetable Spring Rolls
- 7 sheet dough Phyllo dough
- 1 medium carrot
- 1 medium onion
- 1 medium bell pepper, red
- 1 medium bell pepper, yellow
- 1/2 tablespoon sesame oil
- 2 clove garlic
- 1 cup cabbage, shredded Napa
- 1 cup bean sprouts
- 1 tablespoon soy sauce, low sodium
- 1 teaspoon Chinese Five Spice Blend
- First, prepare the pastry sheets by cutting them in half so that you have 14 square sheets. Preheat the oven to 390F.
- Next prepare the vegetables by slicing them into thin strips or in a julienned fashion. (Using a julienne peeler may be an option if you have one.)
- Heat the sesame oil in a large wok, add crushed garlic (you can do this by placing the garlic under the flat side of a wide knife and pressing down firmly); cook for 2 minutes. Add the carrots, bell peppers, spring onion, cabbage and beansprouts together with the soy sauce and Chinese five spice; stir fry for 3-4 minutes, stirring regularly.
- Transfer the vegetables into a colander and allow them to cool and to let the juice run out. This will prevent the spring rolls from becoming too soggy.
- Once the vegetable filling has cooled, place two filo sheets, one on top of the other in a diamond shape, onto a clean and dry surface (using two sheets makes the spring roll more stable!). Place a small amount of the vegetable filling just below the center of the filo sheets and wrap the pasty from the bottom up over the filling. Once the filling has been covered, tuck both sides of the pastry to the center, finishing it off by rolling up.
- Repeat this until you have 7 spring rolls. Place them all onto a lined baking sheet and brush the tops with a little oil (sesame or olive). Bake in the oven for 10-12 minutes, turning once.
- Serve immediately with a dipping sauce of your choice.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie