Here's konjac spring rolls, a healthier, chewier take on spring rolls that uses Konjac, a plant-based jelly packed with soluble dietary fiber called Glucomannan. It is very high in water content therefore very low in calories. The firm and deliciously chewy texture goes terrifically with the salmon, fresh vegetables and the gluten-free wraps. These are so light and delicious that you can eat many of them without any guilt.
As surprising as it may sound, the very first time I had spring rolls was in college! My friends took me to a popular Thai restaurant and recommended I try their famous spring rolls. I was so intrigued by the idea of wrapping seafood or meat with fresh crunchy vegetables. The concept was so simple. I felt like it was the best way to enjoy the natural flavors of everything in it, with dip or no dip. I probably went to that same restaurant and ate them every other day for few weeks.
But today’s recipe is my healthy take on the spring rolls, Konjac Spring Rolls.
Most of the people do not know about Konjac (Konnyaku) but is a plant-based jelly packed with soluble dietary fiber called Glucomannan. It is very high in water content therefore very low in calories. The texture is very firm and deliciously chewy. Therefore, it goes so well with the fresh vegetable and when put to gather in a roll, just perfect. These rolls just need 5 ingredients including salmon, fresh vegetables, konjac and the gluten-free wraps.
Ingredients Used to Make This
**I've linked some of these ingredients to amazon.com to give you an idea of what they are, but you should also be able to find them in your local grocery store (usually, the natural & organic food section). They are also affiliate links, which means that I earn a commission as an Amazon Associate if you decide to purchase the items. The price will be the same for you, link or no link 🙂
- Rice Wrappers
- Konjac - You can find Konjac blocks in most Asian grocery stores in the refrigerated section (near tofu).
- Salmon Steak - or other proteins of choice, such as cooked shrimp, chicken, steak, etc.
- Cucumbers - or other crunchy veggies of choice, such as shredded carrots, zucchini, lettuce, spinach, etc.
More Konjac Recipes
What is Konjac?
What is Konjac / Konnyaku jelly? Well, it is a jelly made from a plant called Konjac. It is enriched with soluble dietary fiber known as Glucomannan, and the jelly is about 96% to 97% water. It is super low-calorie count and has an ideal chewy and firm texture to compliment both savory and sweet dishes.
How to Make
Konjac Spring Rolls
Wash the konjac block in water, then slice to desired thickness. Slice the salmon steak and veggies in the same way.
Soak the rice wrapper in water until softened. Lay the filling in the center.
Fold the sides in, then finish rolling. (note: Everyone does this differently--if you want you can roll up halfway and then fold the sides in like a burrito)
Finish rolling. The rice wrapper will seal on its own without additional water.
Recipe Variations and Optional Add Ins:
- The sky's the limit when it comes to the number of filling ideas for spring rolls. Generally you can use any kind of meat or protein and veggies.
- Dip it in different sauces! The popular ones are soy sauce, sweet chili sauce, peanut sauce, and sriracha.
How to Make this Healthier
- Looking to lower calories? Go completely veggie by omitting the protein and using veggies only!
- Want to lower carbs even further? Try using brown rice wrappers.
- Want to increase fiber? Sprinkle in a teaspoon of ground flaxseed or sesame seeds on the filling before wrapping.
- You can also serve these spring rolls without sauce, and just sprinkle a bit of sauce onto the protein before wrapping.
How to Store
- It's best to consume these immediately after making. The reason I don't recommend storing them in the fridge is that rice wrappers tend to develop a weird waxy, hard texture when stored in the fridge. They are also not suitable for freezing, unfortunately.
- Have everything (the filling ingredients) ready before you start soaking the rice wrappers in water.
- Don't be too greedy with the filling at first. Too much filling can make the rolling process difficult and the result won't look as pretty.
- Konjac has a wierd fishy smell that might make first time konjac eaters wary. To get rid of the smell somewhat, you can also boil the konjac in water with a bit of vinegar.
You Might Also Like these Asian Recipes
Low Calorie Low Carb Konjac Spring Rolls
- 8 rice paper wrappers
- 1 block konjac block
- 8 oz salmon steak
- 1 small cucumber
- Wash the konjac block in water, then slice to desired thickness. Slice the salmon steak and veggies in the same way.
- Soak the rice wrapper in water until softened. Lay the filling in the center.
- Fold the sides in, then finish rolling. (note: Everyone does this differently--if you want you can roll up halfway and then fold the sides in like a burrito)
- Finish rolling. The rice wrapper will seal on its own without additional water.