EGG ROLLS RECIPE
Egg Rolls are a popular appetizer or snack made with a crispy outer layer and a flavorful egg and vegetable filling. They are a delicious and satisfying option for Indian weight loss diets as they are packed with protein, fiber, and essential nutrients. These homemade egg rolls are healthier than their deep-fried restaurant counterparts and can be enjoyed guilt-free.
INGREDIENTS
For the filling:
- 4 eggs
- 1 small onion, finely chopped
- 1 small carrot, grated
- 1/2 cup cabbage, finely shredded
- 1/4 cup bell peppers, finely chopped
- 2 green chilies, finely chopped (optional)
- 2 tablespoons coriander leaves, chopped
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin powder
- Salt to taste
- 1 tablespoon oil
For the wrappers:
- 8 spring roll wrappers (available in the market)
- Water for sealing the rolls
- Oil for frying
INSTRUCTIONS
In a bowl, beat the eggs and set aside.
Heat oil in a pan over medium heat. Add the chopped onion and sauté until translucent.
Add the grated carrot, shredded cabbage, chopped bell peppers, and green chilies (if using). Cook for a few minutes until the vegetables are slightly tender.
Add the turmeric powder, cumin powder, and salt. Mix well.
Pour the beaten eggs into the pan with the vegetables. Stir continuously to scramble the eggs and mix them with the vegetables. Cook until the eggs are fully cooked and the mixture is dry.
Remove the pan from heat and let the filling cool.
Take a spring roll wrapper and place a spoonful of the filling in the center. Fold the sides of the wrapper towards the center, then roll it tightly to form a cylinder. Use water to seal the edges.
Repeat the process with the remaining wrappers and filling.
Heat oil in a deep pan or skillet for frying. Once the oil is hot, carefully add the egg rolls in batches and fry until they turn golden brown and crispy. Remove and drain on a paper towel.
Serve the Egg Rolls hot with a dipping sauce of your choice, such as sweet chili sauce or soy sauce.
TIPS
- Ensure the vegetables are finely chopped or grated to ensure even cooking and easy rolling.
- You can add other vegetables of your choice, such as beans, peas, or mushrooms, to the filling.
- Feel free to adjust the spice level by adding or reducing green chilies or adding a pinch of red chili powder.
- If you want a non-vegetarian version, you can add cooked chicken, shrimp, or minced meat to the filling.
- Make sure to seal the egg rolls properly to prevent the filling from spilling out during frying.
- If you prefer a healthier option, you can bake the egg rolls instead of frying. Preheat the oven to 200°C (400°F) and bake for 15-20 minutes until crispy and golden brown.
- Serve the egg rolls with a side salad or steamed vegetables to make it a complete meal.
- To store leftovers, refrigerate them in an airtight container. Reheat them in the oven or toaster oven to regain their crispiness.
- Enjoy the egg rolls as a tasty and satisfying snack or appetizer that can be enjoyed by both kids and adults alike.
- Remember to practice portion control and balance your meal with other nutritious foods to support your weight loss goals.
NUTRITION VALUE
- Calories: 150-180
- Protein: 7-8 grams
- Carbohydrates: 18-20 grams
- Fat: 6-7 grams
- Fiber: 2-3 grams
