RECIPE: Vietnamese Style Broccoli Summer Rolls | Eat Them To Defeat Them!

BROCCOLI
  • The heaviest broccoli was grown by John and Mary Evans in Alaska, USA in 1993 weighed 15.87 kg (35 lb).
  • The little florets of broccoli are buds ready to bloom: when left unharvested, broccoli will burst into a bunch of yellow flowers.
  • Broccoli is packed full of phytochemicals and antioxidants, including more vitamin C than an orange.
  • Broccoli has been around for more than 2000 years
  • The name Broccoli is derived from the Italian word “braccio,” which means “arm.”
Vietnamese Style Broccoli Summer Rolls

Ingredients:

  • 12 round rice paper wrappers
  • Handful of mint leaves
  • 18 cooked prawns- cut in half lengthways
  • 2-3 large iceberg lettuce leaves- shredded
  • 1 large carrot- cut into thin batons
  • Handful of coriander leaves
  • Handful of long chives
  • 100g tenderstem broccoli- thinly sliced and steamed
  • 50g beansprouts

Method:

  1. Get all the ingredients laid out in front of you so you can start assembling your rolls.
  2. When you are ready, fill a shallow, wide bowl with warm water and dip the rice paper sheets, covering completely, for about 10-15 seconds. Place the sheet on a dry plate and wait a few more seconds until the sheet is pliable.
  3. Place the ingredients you wish to use on the edge closest to you, in the middle, of the rice paper. Stack the ingredients but remember not to overfill as they will be difficult to roll.
  4. Once you have all the filling you want, lift the edge of the rice paper wrapper nearest to you over the filling, and holding the filling in position with your fingers, start rolling tightly (just like rolling a burrito/wrap). This bit can be fiddly and little hands might need some help!
  5. Once you are about half-way, fold in the edges and continue rolling so the ingredients are completely enclosed.
  6. To serve, cut in half diagonally.

You could swap the prawns for chicken, tofu, beans or just stick to vegetables! Try adding cucumber, spring onion, peppers, red cabbage and unsalted nuts to bulk up the roll with vegetables if you decide not to use meat.

Have one as a snack or have a few as a light lunch. There are loads of dipping sauces you could make but remember this will increase the salt, fat and sugar content and should be used sparingly.

Sauce ideas:

  • 1tbsp crunchy peanut butter
  • 1tbsp light soy sauce
  • 1tbsp Sriracha
  • Warm water as needed (to loosen the texture)
  • (mix until combined, add as much warm water as you need to get the desired texture)

Or

  • 2tbsp chopped spring onion
  • 1tbsp Mirin
  • 1tbsp fresh lime juice
  • 1tbsp dark sesame oil
  • 2tsp light soy sauce
  • 1 tsp sugar
  • ¼ tsp fish sauce
  • (whisk until the ingredients have combined and sugar has dissolved)

 

Nutritional Information

This recipe makes 12 summer rolls, each roll contains:

Energy: 55kcal
Carbohydrate: 7g
Sugar: 1g
Fat: 1g
Protein: 6g
Salt: 0.1g

(Nutritional information excludes sauce)

About Veg Power

Just like us, Veg Power are on a mission to get Britain’s kids to eat more vegetables. 80% of kids don’t eat enough, and over half of parents have given up trying to get their children to get their 5-a-day. You might have seen on the TV that children are being urged to ‘Eat Them To Defeat Them’ – before those ‘nasty’ veggies take over the world!  

Every week, we’ll be defeating a different vegetable by using it in a delicious, family-friendly recipe. 

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