Tea Time Snacks(Tips to make snacks Healthier)

              Veggie spring Rolls Recipe(With nutritious chart)

                           

Veggie Spring Rolls are a popular tea time snack in many parts of the world. Here's a simple recipe to make delicious Veggie Spring Rolls:

Some tips to make this recipe even healthier:

- Use whole wheat or vegetable-based spring roll wrappers for more fiber and nutrients.

- Add more vegetables like spinach, kale, or mushrooms to increase the nutrient density.

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Ingredients:

- 2 cups mixed vegetables (e.g., cabbage, carrots, beans, onions, and bell peppers)

- 1 cup cooked noodles (e.g., rice vermicelli or egg noodles)

- 1/2 cup chopped fresh cilantro

- 1/4 cup soy sauce

- 1/4 cup olive oil

- 2 cloves garlic, minced

- 1 tablespoon grated ginger

- Salt and pepper to taste

- 2 tablespoons cornstarch

- Vegetable oil for frying

- Spring roll wrappers (usually found in the frozen food section or at Asian markets)

Instructions:

1. In a large bowl, combine the mixed vegetables, cooked noodles, cilantro, soy sauce, olive oil, garlic, and ginger. Mix well.

2. Add the cornstarch and mix until the vegetables are well coated.

3. Lay a spring roll wrapper on a flat surface. Place about 1/4 cup of the vegetable mixture in the center of the wrapper.

4. Brush the edges with a little water. Fold the bottom half of the wrapper over the filling, then fold in the sides and roll up the wrapper to form a tight cylinder. Repeat with the remaining wrappers and filling.

5. Heat about 1-2 inches of vegetable oil in a large skillet over medium-high heat. When the oil is hot, add a few of the spring rolls (don't overcrowd) and fry until golden brown, about 3-4 minutes on each side.

6. Remove the spring rolls from the oil and drain on paper towels. Serve hot with your favorite dipping sauce.

You can also bake the spring rolls in a preheated oven at 400°F (200°C) for about 10-12 minutes, or until crispy and golden brown.

Enjoy your delicious Veggie Spring Rolls!

Here is an approximate nutrition chart for the Veggie Spring Rolls recipe:

Per serving (assuming 8-10 spring rolls):

- Calories: 220-250

- Protein: 5-6g

- Fat: 10-12g

- Saturated fat: 1.5-2g

- Carbohydrates: 25-30g

- Fiber: 3-4g

- Sugar: 5-6g

- Sodium: 200-250mg

- Cholesterol: 0-5mg (depending on the noodles used)

- Vitamins:

    - Vitamin A: 10-15% of the Daily Value (DV)

    - Vitamin C: 20-25% of the DV

    - Vitamin E: 10-15% of the DV

    - Vitamin K: 25-30% of the DV

- Minerals:

    - Calcium: 5-10% of the DV

    - Iron: 10-15% of the DV

    - Potassium: 15-20% of the DV

    - Zinc: 5-10% of the DV

Please note that this is an approximate nutrition chart and actual values may vary based on specific ingredients and portion sizes.

Some tips to make this recipe even healthier:

- Use whole wheat or vegetable-based spring roll wrappers for more fiber and nutrients.

- Add more vegetables like spinach, kale, or mushrooms to increase the nutrient density.

- Use baked or low-calorie noodles to reduce the calorie count.

- Reduce the amount of oil used for frying or bake the spring rolls instead.

- Serve with a side of fresh fruits or cut veggies for a balanced snack.