Healthy & Delicious Rice Paper Rolls with Tofu and Vegetables
Rice Paper Tofu Vegetable Rolls, Tofu Dumplings, Rice Paper Recipes, Diet Tofu Recipes, Healthy Cooking
Introducing a nutritious and flavorful dish: Tofu and Vegetable Rolls wrapped in rice paper! These rolls are a delightful combination of soft tofu, crisp vegetables, and chewy rice paper. Lightly pan-fried instead of deep-fried, they make for a guilt-free, healthy meal perfect for diets. You’ll regret not trying them sooner! They are not only delicious but also visually appealing, making them a great option for gatherings or special occasions.
Main Ingredients- 5 sheets of rice paper
- 400g firm or regular tofu
- 80g carrot
- 60g bell pepper (use various colors for visual appeal)
- 1 shiitake mushroom
For Blanching Tofu- Water (enough to cover tofu)
- 0.5 Tbsp salt
For Stir-frying and Seasoning- 1 tsp salt
- A little olive oil (for sautéing and pan-frying)
- Water (enough to cover tofu)
- 0.5 Tbsp salt
For Stir-frying and Seasoning- 1 tsp salt
- A little olive oil (for sautéing and pan-frying)
Cooking Instructions
Step 1
First, wash and prepare all your ingredients. Finely julienne or mince the carrot, bell pepper, and shiitake mushroom. The finer the dice, the better the filling will hold together.
Step 2
In a pot, add enough water to completely submerge the tofu. Add 0.5 Tbsp of salt and bring to a boil. Once boiling, add the tofu and blanch for about 5 minutes. This step helps remove any unwanted odors from the tofu and improves its texture.
Step 3
While the tofu is blanching, finely mince the prepared carrot, bell pepper, and shiitake mushroom. Aim for a small, consistent dice so the filling is easy to roll and doesn’t fall apart.
Step 4
Lightly heat a pan with a little olive oil over medium heat. Add the minced vegetables and 1 tsp of salt. Stir-fry for about 2 minutes until the vegetables are slightly softened but still retain a pleasant crunch. This preserves their fresh flavor and texture.
Step 5
Once blanched, drain the tofu and let it cool slightly. Place the tofu on a clean kitchen towel or cheesecloth and gently press with your hands to squeeze out as much moisture as possible. Removing excess water is crucial for preventing the filling from becoming soggy and ensuring the rolls hold their shape.
Step 6
Transfer the moisture-free tofu to a mixing bowl. Add the stir-fried vegetables. Use the back of a spoon or a fork to mash the tofu while mixing it thoroughly with the vegetables. Ensure the mixture is well combined and has a smooth consistency without large lumps.
Step 7
Prepare a shallow dish with lukewarm water. Dip one sheet of rice paper into the water for about 15-20 seconds until it becomes pliable, but not overly soft or sticky. Place the softened rice paper on a clean surface. Spoon about 1.5 to 2 tablespoons of the tofu-vegetable filling onto the lower third of the rice paper. Fold the bottom edge up over the filling, then fold in the sides, and finally roll tightly towards the top to form a neat log. Ensure it’s packed snugly to prevent it from opening.
Step 8
Finally, heat a little olive oil in a non-stick pan over medium heat. Carefully place the rolled tofu and vegetable parcels in the pan, ensuring they don’t touch each other. Pan-fry them, turning occasionally, until they are golden brown and lightly crisp on all sides. Serve immediately and enjoy this delicious and healthy treat!
