Chewy and Tender Squid Vegetable Rolls: A Healthy and Delicious Diet Recipe
Low-Calorie Squid and Crisp Vegetable Rolls for Your Diet Meal Plan!
Introducing the ultimate diet dish you can enjoy without calorie guilt: Squid Vegetable Rolls! The crispiness of fresh vegetables and the chewy texture of squid create a fantastic harmony. Dipping them in the sweet and tangy Gochujang sauce elevates the flavor even further. This recipe is too delicious to keep to myself, so I’m sharing it with you!
Main Ingredients- 1 fresh squid
- 1/4 red bell pepper
- 1/4 yellow bell pepper
- 1/4 crisp cucumber
- 3 perilla leaves (깻잎)
- A moderate amount of bean sprouts or other fresh sprouts
- 1/2 tsp salt (for blanching squid)
- 1 Tbsp mirin (for blanching squid)
- 1 Tbsp vinegar (for washing vegetables)
Spicy Gochujang Dipping Sauce- 1 Tbsp Gochujang (Korean chili paste)
- 1/2 tsp minced garlic
- 1 Tbsp sugar
- 1 Tbsp plum extract (매실액)
- 2 Tbsp apple cider vinegar
- 1 Tbsp sesame oil
- A pinch of sesame seeds
- 1 Tbsp Gochujang (Korean chili paste)
- 1/2 tsp minced garlic
- 1 Tbsp sugar
- 1 Tbsp plum extract (매실액)
- 2 Tbsp apple cider vinegar
- 1 Tbsp sesame oil
- A pinch of sesame seeds
Cooking Instructions
Step 1
First, thoroughly wash all your vegetables under running water. Then, soak them in water with a tablespoon of vinegar for about 5 minutes to disinfect, followed by another rinse. Pat them completely dry. Julienne the cucumber and bell peppers.
Step 2
To easily remove the seeds from the bell peppers, cut off the top and bottom ends first. This is a helpful tip to make prep easier!
Step 3
Now, let’s prepare the squid. To remove the outer skin, grip the squid with a paper towel and gently pull. The skin should peel off cleanly.
Step 4
Trim off the head end of the squid body. On the inside, make shallow, crisscross scores with a knife. This step is optional, but scoring helps the squid cook evenly, absorb flavors better, and adds a nice texture.
Step 5
Lay the scored squid body flat with the scored side facing up. Arrange your prepared julienned vegetables and any squid tentacles attractively inside. Then, carefully roll the squid up tightly around the vegetables. Secure the roll with a skewer or bamboo stick to prevent it from unrolling.
Step 6
Bring a pot of water to a rolling boil. Once boiling, add the 1/2 tsp of salt and 1 Tbsp of mirin to the water; this helps to eliminate any fishy odor from the squid. Carefully add the rolled squid to the boiling water and blanch for a short time, between 40 seconds and 1 minute. I blanched mine for about 50 seconds, as they were slightly thick.
Step 7
Immediately after blanching, plunge the squid rolls into a bowl of ice-cold water. This ‘cold shower’ helps to firm up the squid, giving it a wonderfully chewy and tender texture.
Step 8
Lay 3 perilla leaves flat inside the blanched squid roll. Their aromatic flavor will complement the squid beautifully.
Step 9
Next, arrange the julienned red and yellow bell peppers and cucumber inside the roll. You can also add a few of the squid tentacles for extra flavor and visual appeal.
Step 10
Finally, add a generous amount of fresh sprouts on top, according to your preference. These will add a delightful crunch and freshness to each bite.
Step 11
Gently roll the squid tightly, like making a sushi roll, and place it seam-side down. Slice the roll into bite-sized pieces for easy serving.
Step 12
Arrange the sliced squid rolls attractively on a serving plate. Your healthy and visually appealing dish is ready!
Step 13
Now, let’s make the dipping sauce. In a small bowl, combine 1 Tbsp Gochujang, 1/2 tsp minced garlic, 1 Tbsp sugar, 1 Tbsp plum extract, 2 Tbsp apple cider vinegar, 1 Tbsp sesame oil, and a pinch of sesame seeds. Whisk everything together until well combined. Your delicious dipping sauce is ready!
