Go ahead and let your palate do some traveling this spring with these “Spring Salad Roll ups”. Originally a Vietnamese dish traditionally called Gỏi cuốn, these rolls are a fast and surefire way to keep fit while on the run. But then, What’s in a word? Or so they say… Seeing as they are served fresh or slightly chilled, the word “SPRING” definitely adds to the freshness factor, not to mention the spring in your step… add the slang “ROLL” and it’s technically a “Salad on a Roll!” Store it chilled in your refrigerator, it’s ready whenever you feel a need for a pick-me-upper or when you’re on your way out the door.
The Health Benefits…
This dish being fresh and almost raw, makes it a definite low calorie appetizer, snack or a light meal. The mint leaves and cilantro sprigs spark a natural freshness that can’t be beat. The vegetables in it are low in Carbs, Saturated Fat and Cholesterol. Rich in Vitamin C, Vitamin E (Alpha Tocopherol), Thiamin and Potassium, high in Dietary Fiber, Folate, Vitamin A, K and B6 and Manganese. Whilst the shrimp, makes it a good source of Niacin, Iron, Phosphorus and Zinc, aside from it being an excellent source of Protein, Vitamin B12 and Selenium.
The Quick and Easy How To’s
The ingredients may be a number, but once you’ve set aside the time for preparation you can easily toss the rest of them into the refrigerator to chill in an air-tight container ready for your next hunger pang!
To start off, you will need the following:
For the Rolls
100 g – Blanched Mung Bean Noodles
50 g – Fine Julienned Carrots
150 g – Poached Shrimp
As needed – Mint Leaves
60 g – Iceberg Lettuce
46 g – Rice Paper Wrappers
For the Sauce
2 T – Sugar
2 T – Fish Sauce
2 T – Lime Juice
2 T – Rice Wine Vinegar
1 T – Water
1 ½ t – Minced Garlic
1 T – Chili Sauce
2 sprigs – Cilantro
Once you’ve got all that… Here’s How!
Toss carrots with ½ t salt, marinate for 3 minutes. Drain excess moisture from carrots.
Combine carrots, lettuce, noodles and lettuce in a bowl.
To assemble: moisten wrapper with water and lay flat on a clean chopping board.
Place 70g of the noodle mixture, 2-3 shrimp halves and 3 mint leaves.
Fold each end of the wrapper and roll. Slice into bite-sized pieces.
For sauce: whisk all sauce ingredients together and Chill.
About the Author: Samantha Samonte is a writer for Culinary One , a blog about culinary careers, cuisine and food in all its scrumptious glory. She spends the rest of her time living life to the fullest and blogging for other websites.
This delightful recipe is from the AICA culinary school
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