At the heart of every spring roll are its crispy, crunchy sprouts. Don't underestimate them because of their diminutive size and cutesy name -- the infant forms of radishes, mung beans, broccoli, and alfalfa pack a big nutritional punch, in some cases way bigger than their grown-up counterparts. Broccoli sprouts, for one, contain up to 100 times more sulforaphane glucosinolate (SGS) -- an antioxidant that scientists believe boosts the body's disease defense system -- than plain old broccoli. Another nice perk: with this Vietnamese recipe, these little guys are as close to a calorie-free food as you can get. One full cup of radish sprouts has only 16 calories. Yet sprouts' high-fiber, high-water content fills you up surprisingly fast, says Elisa Zied, R.D., a New York City-based nutritionist and spokesperson for the American Dietetic Association.
We combined each distinctly flavored sprout with the perfect complement of vegetables and/or protein and a delectable dip to create a satisfying snack or light meal, that's packed with healthy food. Each recipe makes eight rolls, plus half a cup of sauce.
Veggie Rolls with Mango-Ginger Dipping Sauce
A sweet-and-sour sauce tempers the spicy radish sprouts in this produce-packed roll. Can't find mango fruit spread? Try apricot, peach, pineapple, or plum instead.
Dipping sauce
4Tbsp mango fruit spread
2Tbsp low-sodium soy sauce
1Tbsp seasoned rice vinegar
1Tbsp fresh lime juice
1/2tsp finely grated ginger
1/4tsp hot sauce
Finely grated peel from 1 small lime
Roll
8large rice paper wrappers
1/4 c cilantro leaves, rinsed and patted dry
3oz Thai-style baked tofu (such as White Wave or Wild Wood), thinly sliced
2c radish sprouts
1/2c shredded carrots
16snow peas, rinsed and patted dry, ends trimmed
8small, tender leaves Boston or romaine lettuce, rinsed and patted dry
1. In small bowl, whisk together all dipping sauce ingredients. Set aside.
2. Prepare rice paper (see "Wrap Artist").
3. Place two to four cilantro leaves on lower third of wrapper and cover with two or three tofu slices. Top with cup sprouts, 1 tablespoon carrots, and two snow peas. Fold one lettuce leaf in half and place on top.
4. Roll. Repeat until all wrappers and ingredients have been used.
5. Cut each roll in half. Serve immediately.
Per roll: 67 calories, 2.5g fat (0g saturated), 137mg sodium, 9g carbohydrates, 1g fiber, 3g protein
Shrimp Rolls with Chili, Garlic, and Lime Dipping Sauce
Mint leaves and crunchy bean sprouts make a great combo with sweet and tender shrimp.
Dipping sauce
2 Tbsp chili garlic sauce (such as Lee Kum Kee)
2mTbsp Vietnamese or Thai fish sauce
1/4 c fresh lime juice
2 tsp light brown sugar
1 clove garlic, peeled and minced
Roll
12 jumbo shrimp, shells and tails removed
4 oz rice stick noodles
8 large rice paper wrappers
16 large mint leaves, rinsed and patted dry
2 c bean sprouts, rinsed and patted dry
8 small leaves Boston lettuce, rinsed and patted dry, hard stems removed
1. In small bowl, whisk together all dipping sauce ingredients. Set aside.
2. Bring saucepan filled with water to boil. Add shrimp and noodles and cook for 3 minutes. Drain, rinse with cold water, and drain again. Cut shrimp in half lengthwise. Set aside.
3. Prepare rice paper.
4. Place two mint leaves on lower third of wrapper and top with three shrimp halves. Lay cup noodles over shrimp. Sprinkle with 4 tablespoons sprouts. Fold one lettuce leaf and place on top.
5. Roll. Repeat until all wrappers and ingredients have been used.
6. Cut each roll in half. Serve immediately.
Per roll: 96 calories, 1g fat (0g saturated), 538mg sodium, 17g carbohydrates, 1g fiber, 4g protein
Cucumber and Soba Noodle Rolls with Sesame-Peanut Dipping Sauce
Just like your favorite cold sesame noodle takeout -- only healthier. Broccoli sprouts' natural nutty flavor mixes perfectly with the peanut sauce. This version uses less fat (a little sesame oil goes a long way).
Dipping sauce
2 Tbsp tahini
2 Tbsp low-sodium soy sauce
2 Tbsp fresh lemon juice
2 Tbsp hot water
1 Tbsp natural peanut butter
2 tsp toasted sesame oil
2 tsp hot sauce
1/2 tsp honey
Roll
4 oz soba noodles
8 large rice paper wrappers
2 c broccoli sprouts
1/2 English cucumber, peeled and cut into 8 7-inch spears
8 scallions, rinsed and patted dry, ends and tops trimmed
1. In blender or food processor, blend all dipping sauce ingredients until smooth. Set aside.
2. Bring saucepan filled with water to boil. Add noodles and cook until tender, about 5 minutes. Drain, rinse with cold water, and drain again. Set aside.
3. Prepare rice paper.
4. Place cup sprouts on lower third of wrapper. Lay cup noodles over sprouts. Top with one cucumber spear and one scallion.
5. Roll. Repeat until all wrappers and ingredients have been used.
6. Cut each roll in half. Serve immediately.
Per roll: 115 calories, 5.5g fat (0.5g saturated), 289mg sodium, 15g carbohydrates, 1g fiber, 4g protein
Watercress and Poached Chicken Rolls with Curry Dipping Sauce
The alfalfa sprouts add a fresh edge to this kicked-up variation of chicken salad. If you don't have time to poach, cheat with rotisserie chicken.
Dipping sauce
1/4 c Greek-style low-fat yogurt
3 Tbsp low-fat coconut milk
1 Tbsp fresh lemon juice
1 Tbsp hot curry powder
Salt to taste
Roll
1 chicken breast (7 oz)
1 3-inch knob ginger, peeled and roughly chopped
4 dried Thai chilies (or other hot varieties)
1/4 c rice wine vinegar
1 small yellow onion, peeled and quartered
3 cloves garlic
8 large rice paper wrappers
2 c watercress
2 c alfalfa sprouts
1/4 c thinly sliced red onion, cut lengthwise
1/4 c matchstick-cut Granny Smith apple
1. In small bowl, whisk together all dipping sauce ingredients. Set aside.
2. Fill saucepan with water. Add chicken, ginger, chilies, vinegar, yellow onion, and garlic and bring to boil. Reduce heat to low, cover, and simmer for 10 to 12 minutes, until chicken is cooked through. Remove chicken from poaching liquid and let cool, then shred into large pieces.
3. Prepare rice paper.
4. Place cup watercress on lower third of wrapper. Top with cup sprouts and a few pieces of chicken. Sprinkle with red onions and apples.
5. Roll. Repeat until all wrappers and ingredients have been used.
6. Cut each roll in half. Serve immediately.
Per roll: 53 calories, 2g fat (0.5g saturated), 21mg sodium, 2g carbohydrates, 1g fiber, 7g protein
