Plant-Based Egg Roll in a Bowl

What’s better than a hot and fresh egg roll? In our book, pretty much nothing! If you’re looking to satisfy that takeout craving but you want to avoid the greasy fried wrapper, you should give this easy recipe a try.

This calorie-conscious meal is loaded with the egg roll flavors you know and love with a fraction of the fat and calories. Plus, it’s gluten-free, plant-based, and loaded with good-for-you ingredients so it’ll please every eater at your table.

For best results use a non-stick or enamel baking dish. You don’t want to overcook your ingredients, so be full to follow the order of ingredients outlined below. We’ve included video instructions, too, if that’s more your style.

Ingredients

• 14 ounces firm tofu (the kind in the plastic tub)
• 1 cup chopped mushroom (about 9)
• 1 yellow onion, chopped
• 1 tablespoon minced garlic (2-3 cloves)
• 1 tablespoon grated ginger
• 2 tablespoons light soy sauce or tamari
• 2 carrots, shredded
• 4 cups cabbage (1 medium head)
• 1 teaspoon sesame oil
• 2 tablespoons chopped green onion tops
• 1 tablespoon toasted sesame seeds

Instructions

• Prepare all ingredients before starting to cook.
• Drain the tofu and crumble into heated pan. Because you are trying to cook out the water you should skip using oil which seals the tofu and traps in moisture.
• Add in chopped mushroom, stir, and cook for 2-3 minutes. Avoid stirring.
• Add chopped onion, stir, and cook for 2 minutes or until the onion becomes translucent.
• Mix in garlic and ginger. Stir.
• Pour soy sauce over mixture. Add carrots. Stir.
• Mix in cabbage, cover, and cook over medium heat for 10 minutes.
• Toss in sesame oil and top each serving with chopped green onion tops and sesame seeds.

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Pro Tips

This recipe works well with chicken or pork in place of the tofu. Adjust cooking times when substituting in raw meat. Keep the same order of cooking so that the last vegetable added is the cabbage. The goal is to cook the mushroom and onion to remove as much moisture and build umami flavors and keep the cabbage a little crisp for that egg roll texture.

Want a little crunch? Top each serving with chow mein noodles. It is best to add chow mein right before eating because they will become soft the longer they are on the steamy cabbage.

This recipe is delicious as a topping for rice, soba, or rice noodles. Try it with a drizzle of sriracha, sweet chili, or teriyaki sauce. The vegetables used are versatile for a variety of additional flavors.

There are two main types of tofu: Chinese style and Japanese style. Japanese style, silken, has higher water content, and often comes in shelf-stable boxes. This style of tofu is primarily eaten raw or blended into sauces. Chinese style is found in the refrigerator section at the grocery store and comes in a plastic tub filled with water. This style has lower water content and is better suited for baking or crumbling. The common problem people have with their first tofu experience is using the wrong style of tofu.

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Nutrient information provided using Lose It! App

Egg Roll in a Bowl

Servings 4 | 168 Calories per Serving

13 g carb; 8.1 g sugar; 11 g protein; 4.9 g fat; 1 g fiber; 335 mg sodium