SHA Magazine Healthy Nutrition
SHA-style spring rolls recipe
We share step-by-step instructions on how to prepare this delicious, healthy and super easy-to-make dish.
Don’t let the name confuse you: this recipe is perfect for summer. That’s because the SHA version of the classic spring roll is packed with all the ingredients to help your body meet the energy and nutritional needs of the summer season.
Cucumber has a high water content, so it helps you stay hydrated, which is essential for dealing with the hot weather, and helps the body’s natural cleansing process. In addition, the World Health Organization classifies carrots as a recommended food due to the large amount of fibre, vitamins and minerals they provide, and their consumption is especially recommended in summer because they are rich in beta-carotene. These precursors of vitamin A, with powerful antioxidant properties, contribute to cell regeneration and help eye health, strengthen the skin’s defence system, minimise both the damage caused by ultraviolet radiation and the signs of photoaging and prolong tans.
Made from soya, tofu is an excellent source of plant-based protein, containing all eight essential amino acids. It is also rich in magnesium, calcium, copper, iron, zinc, fibre and vitamin B1, making it a very complete food that prevents and combats osteoporosis, protects against anaemia and aids digestion.
Finally, black sesame seeds contain healthy fatty acids, fibre, essential amino acids, B vitamins and minerals such as iron, zinc and calcium. They help regulate bowel function and cholesterol levels, protect the cardiovascular system, strengthen bones, boost the immune system and provide energy.
For the rolls
2 rice paper wrappers
1 piece of tofu
½ cucumber or courgette
Pinch of salt
1 tsp. tamari
½ tsp. curry
Fresh herbs: chives, basil, dill
Black sesame seeds and sprouts for garnish
For the sauce
2 tbsp. shiro miso
2 tbsp. tahini
2 tbsp. ginger juice
1 tbsp. rice syrup
3 tbsp. water
- Cut the tofu into sticks and marinate them in the tamari, olive oil and curry.
- Cut the carrot and cucumber into sticks, rub them with the lemon juice and add a pinch of salt.
- In a frying pan or in the oven, brown the tofu with a drizzle of olive oil.
- Fill a bowl the size and measurements of the rice paper wrappers with hot water and soak the wrapper for a few seconds until it becomes soft and workable.
- Remove the wrapper and spread it out on a cooking board.
- Place one or two tofu sticks and the carrot and cucumber sticks on top of the paper and wrap it, shaping it into a roll.
- Sprinkle with sesame seeds and add the fresh sprouts for garnish.
- Mix the sauce ingredients in a bowl and serve on the side.