On this episode of Recipe Rehab, the Pei family introduces us to their favorite family dish, fried rice and spring rolls. Unfortunately it contains1353 calories! Our two chefs will battle it out to see who can rehab that recipe and make it more nutritious, but just as delicious.
VEGETARIAN FRIED QUINOA AND SPRING ROLLS
Prep time: 15 minutes
Cook time: 30 minutes
For the fried quinoa:
4 cups frozen cooked quinoa, thawed
1 yellow bell pepper, cut into large chunks
1 red bell pepper, cut into large chunks
1 onion, quartered
2 medium carrots, cut into large chunks
1 large scallion, roughly chopped
1 tablespoon olive oil
1 teaspoon ginger paste
½ cup fresh edamame beans
1 cup baby spinach, tightly packed
4 tablespoons low sodium soy sauce
2 tablespoons rice wine vinegar
For the spring roll:
1 teaspoon sesame oil
2 fresh shiitake mushroom caps, julienned (sliced thin)
½ cup kale, chopped
1 cup shredded cabbage
½ cup shredded carrots
¼ cup bamboo shoots, drained and julienned
2 cloves garlic, finely minced
1 teaspoons ginger paste
1 scallion, finely chopped
¼ cup fresh bean sprouts
1 tablespoon low sodium soy sauce
1 tablespoon rice wine vinegar
1 tablespoon honey
1 tablespoon cornstarch
2 tablespoons water
8 8×8 spring roll wrappers, defrosted (Menlo brand)
Chop the veggies for the fried quinoa:
Cut 1 yellow pepper, 1 red pepper, 1 onion, 2 carrots, and 1 scallion into large chunks. Add all of the veggies to a food processor, and pulse until the vegetables are minced fine.
Sauté the veggies for the fried quinoa:
In a large sauté pan over medium-low heat, add 1 tablespoon of olive oil. To the pan, add the chopped vegetables and 1 teaspoon of ginger paste. Cook the veggie mixture until softened, about 5 minutes on a med-low heat.
Once the veggies have softened, turn the heat down to low, and add ½ a cup of edamame and 1 cup of the baby spinach to the pan. Cook until the spinach begins to wilt.
Add the quinoa and seasonings to the veggies:
Once the spinach has wilted, add the 4 cups cooked quinoa, 4 tablespoons low sodium soy sauce, and 2 tablespoons rice wine vinegar. Stir well to combine. Cook until the quinoa is heated through.
Prepare the ingredients for your spring rolls:
Preheat the oven to 325°F.
Julienne (thinly slice) 2 shitake mushroom caps. Chop ½ a cup worth of kale. Measure ½ a cup shredded carrots. Julienne ¼ cup of bamboo shoots. Mince 2 cloves of garlic. Finely chop 1 green onion.
Sauté the spring roll filling:
In a medium sauté pan, on medium high heat, add 1 teaspoon sesame oil, the 2 julienned shitake mushroom caps, ½ a cup chopped kale,1 cup shredded cabbage, ½ a cup shredded carrots, ¼ a cup thinly sliced bamboo shoots, 2 cloves minced garlic, 1 teaspoon ginger paste, and 1 finely chopped green onion.
Sauté the vegetables until softened and cooked through, then add the ¼ cup of fresh bean sprouts, 1 tablespoon low sodium soy sauce, 1 tablespoon rice wine vinegar, and 1 tablespoon of honey. Stir everything together until thoroughly combined. Turn off the heat and allow the vegetable mixture to cool.
Make the cornstarch slurry for the spring roll wrappers:
In a small bowl, mix together the cornstarch and water. This will be your “glue” for keeping together the spring rolls when you roll them up.
Assemble and bake your spring rolls:
To roll your spring rolls, place 1 wrapper on a flat surface and add a few teaspoons of your cooled veggie mixture into the center of the wrapper. Roll the wrapper up like an egg roll. Seal the edges with the cornstarch mixture.
Place the spring rolls on a baking sheet.
Bake the spring rolls at 325°F for 4 minutes, or until browned and hot.
Divide the fried rice evenly among four plates. Serve the fried rice with 2 spring rolls per person.
Nutritional information: (per serving)
Per serving (1/4 of recipe)
Total Sugars: 12.7 g
Total Fat: 10.2 g
Saturated Fat: 1.259 g
Cholesterol: 0 mg
Protein: 14.8 g
Carbohydrate: 77 g
Dietary Fiber: 10.7 g
Calcium: 115.1 mg
Iron: 4.912 mg
Magnesium: 173.5 mg
Potassium: 984.3 mg
Sodium: 788.4 mg