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These baked vegetable spring rolls are sure to satisfy the runner’s appetite

Nowadays there seems to be a healthy version of all your favourite foods. All you need is a little extra time and creativity. These home baked veggie spring rolls are one such option that are sure to settle growling runner tummies.

spring roll recipe

Nowadays it seems like every kind of unhealthy food has a “healthy” rendition available if you’re willing to put in the time to make it at home. These options are not readily available in the freezer section as a quick fix, not even at the health foods store. These healthier options aren’t necessarily time-consuming or difficult to make, they just require a little bit of research and creativity.

A side order and appetizer that I adore is the classic spring roll. These tasty morsels are crunchy, filled with some kind of vegetable or ground meat filling and fried to perfection. Seeing as a meal only comes with one or two on the side, I don’t feel guilty wolfing them down, as long as the rest of the meal isn’t of the same weak nutritional level.

RELATED: Finishing the workout with protein enriched teff pancakes

While killing time on Pinterest the other day, I discovered a recipe for baked spring rolls. I knew full well that they probably wouldn’t be quite as fabulous as their fried counterparts but the recipe intrigued me. Although it’s not entirely made from scratch because of using a filo dough found in the freezer section of the grocery store, everything else was. Stir frying the vegetables in soy sauce and garlic created a great filling that was then enveloped in flaky pastry. Lightly brushing the outside of the rolls before baking gave them a perfectly golden brown and crispy exterior. They made for a great side to my dinner and with the leftover dough, I’m going to try making a sweet spring roll… Keep an eye out for that recipe next week!

Baked Vegetable Spring Rolls

INGREDIENTS

– 1 garlic clove, finely chopped

– 1 medium onion, finely chopped

– 2 tablespoons extra virgin olive oil, divided

– ½ cup string beans, ends taken away and sliced diagonally, about one inch long

– 1 cup carrots, julienned

– 1 cup zucchini, julienned

– ½ cup bell pepper, julienned

– 2 tablespoons soy sauce

– ¼ teaspoon salt

– ¼ teaspoon pepper

– 4 filo (phyllo) pastry sheets (layer two sheets at a time and cut into four squares carefully with kitchen scissors)

– 1 tablespoon roasted sesame seeds, for garnish (optional)

DIRECTIONS

1. Preheat the oven to 395 degrees.

2. Over medium heat, in a large saucepan with extra virgin olive oil, sauté the garlic and onion for one minute.

3. Add all the vegetables then sauté them for about 15 minutes.

4. Add the soy sauce, salt and pepper then toss for one minute. Set aside.

5. Make the rolls by laying two squares of filo (one square can easily break) on the working area. Spoon some vegetables at the part closer to you. Roll, tuck in the sides then keep on rolling until the end. Wet your fingertips with water then dab the ends of the filo lightly to seal them. Work on the other spring rolls.

6. Line a baking tray with parchment paper and place the spring rolls on it.

7. Brush each spring roll with extra virgin olive oil.

8. Bake for 15 minutes or until they turn golden brown.

9. Serve hot with your choice of dipping sauce.

* Note that the dough rips easily and must be handled carefully. When a piece is torn, use a little olive oil or water to wet it and stick it back together. Brushing the dough with oil makes it easier to work with. To defrost, remove only the sheets you need and thaw overnight in the refrigerator or for 30 minutes on the counter top.

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