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Meatless Monday: Tempeh and Vegetable Egg Rolls

I hope you all had a wonderful and restful 4th of July weekend.  Today’s meatless Monday dish is Asian inspired tempeh and vegetable egg rolls.  Who doesn’t like a good egg roll?

When I made changes to my diet, I gave up having egg rolls as they were either filled with meat and they were mostly deep-fried.

Today, I am able to once again enjoy this dish by altering it a bit so it meets my dietary needs and by that I mean no meat and no deep-frying.  These beauties are filled with tempeh, carrots and cabbage which you can easily put together yourself.  The process does take some time but it is well worth it.  

The egg rolls are also baked which cuts down on the amount of oil that is needed in this recipe.  Just a little is all that is needed for brushing the tops of the egg rolls prior to baking and that’s it.  How awesome is that!

The nutritional profile of the combination of cabbage and carrots is also quite impressive. Together they offer anti-inflammatory and antioxidant benefits.  Cabbage offers cholesterol lowering benefits especially when steamed and it also supports proper digestive track health.

As a part of the cruciferous vegetable family, which is also known to offer a range of health benefits including high fiber and omega 3 fatty acids, cabbage is also high in Vitamins A, C, K and the B- vitamins.  

Similarly, carrots are high in vitamins A, K, B6 and C.  They are also high in biotin, fiber, molybdenum and potassium.  With such an awesome nutritional profile we should be including more of these vegetables in our diets.

The dressing takes it to the next level and gives the dish as a whole a very Asian flair and flavor.  There is some oil in the dressing, however if you are avoiding certain oils, feel free to substitute your favorite or make it an oil free dressing.   Cooking should be about having fun, substituting ingredients when needed and enjoying healthy meals. 

So let us start by preheating the oven to 400° F.

In this step, I used the leaves of a whole cabbage and carrots I received from my CSA shares.  

It takes a bit longer as you will need to shred the cabbage and carrots, however there are also packages of carrots and cabbage that can be purchased in the supermarket that makes this step a bit easier. Feel free to use a packaged version to reduce the time.

If you choose to shred your vegetables, then using a food processor shredder blade, shred your cabbage and carrots.

You will want to break the tempeh into small pieces.  To do this I placed the tempeh in the food processor and pulsed 2-3 times to break the tempeh into smaller pieces. 

Next, place the cabbage, carrots and tempeh in a large bowl and add the seasoning mix. Mix the seasonings, vegetables and tempeh together.

For this step I used Nasoya All Natural Egg Roll Wraps.  You can also use your favorite brand.  Place 2-3 tbsp of the mixture in the center of the wrap and angle the wrap with a pointed edge towards you.

Next you will fold in and roll once.  My fold is a bit off here, but it still works 🙂

Now fold in the sides so it begins to look like an open envelope. 

Continue to roll until a small area of the wrap is left over.  Brush the small flap with some water and fold over.  

Continue this process until the mixture is finished.

Prepare a baking sheet with a non- stick spray or a silicon mat and place the egg rolls on the sheet. Brush each egg roll with avocado or olive oil and place in the oven.

Bake at 400° for 15 mins.    

Remove the egg rolls from the oven and serve with the sesame seed dressing I’ve included with the recipe or your favorite Asian dressing.

Tempeh and Vegetable Egg Rolls
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Appetizer
Serves: 14
Ingredients
  • 5 large cabbage leaves- shredded
  • 2 medium carrots- chopped & shredded
  • 4 oz organic Tempeh
  • Avocado oil for brushing egg rolls
Seasoning mix:
  • 1 tsp garlic powder
  • 1 tsp organic no salt seasoning
  • 1 tsp paprika
  • 1 tsp ginger powder
For the dressing:
  • 1 tbsp Sesame seed oil
  • 1 tbsp Tamari soy sauce
  • 3 tsp Lemon juice
  • 1 tsp Honey
  • ½ tsp yellow mustard or Dijon mustard
  • ¼ tsp Ginger powder
  • ¼ tsp Sesame seeds- toasted
Instructions
Preparation:
  1. Preheat oven to 400°
  2. Using a food processor shredder blade- shred cabbage and carrots
  3. Place tempeh in processor and pulse 2-3 times to break tempeh into pieces
  4. Place cabbage, carrots and tempeh in a large bowl
  5. Add seasoning mix
  6. Mix seasoning, vegetables and tempeh together
For the egg rolls:
  1. Using egg roll wraps
  2. Place 2-3 tbsp of the mixture in the center of the wrap
  3. Angle the wrap with a pointed edge towards you
  4. Fold in and roll once
  5. Fold in sides- will look like an open envelope
  6. Continue to roll until a small area of the wrap is left over
  7. Brush the area with some water and fold over
  8. Continue this process until the mixture is finished
  9. Place egg rolls on a silicon mat or prep baking tray with a non-stick spray
  10. Brush egg rolls with the reserved avocado oil
  11. Bake at 400° for 15 mins
  12. Remove from oven and serve
For dressing:
  1. Add dressing ingredients to a small bowl
  2. Whisk ingredients together until combined and serve along with the egg rolls

 

Nutritional information source:

The World’s Healthiest Foods

What are your favorite fillings for homemade egg rolls?  Share your comments below.



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