Baked Zucchini Rolls

Baked Zucchini Rolls are a delightful vegetarian dish featuring thinly sliced zucchini filled with a savory mixture of tofu, mushrooms, and aromatic spices, then baked to perfection. This dish is not only visually appealing but also packed with flavors that celebrate authentic Chinese cuisine.

Ingredients

• Zucchini - 2 medium
• Firm tofu - 150 grams, crumbled
• Button mushrooms - 100 grams, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Spring onions - 2, finely chopped
• Cornstarch - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Breadcrumbs - 2 tablespoons
• Cooking spray - for greasing

Steps

1. Preheat the oven to 180°C (350°F) and lightly grease a baking dish with cooking spray.
2. Wash and slice the zucchini lengthwise into thin strips, about 5 mm thick, using a mandoline or sharp knife.
3. Sprinkle the zucchini slices with a little salt and let them sit for 10 minutes to draw out excess moisture.
4. In a skillet, heat sesame oil over medium heat. Add minced garlic and grated ginger, sauté until fragrant.
5. Add chopped button mushrooms to the skillet and cook until they release moisture and become tender, about 5 minutes.
6. Stir in crumbled tofu, soy sauce, spring onions, cornstarch, salt, and black pepper. Cook for another 2-3 minutes until well combined and heated through.
7. Pat the zucchini slices dry with a paper towel and take one slice at a time. Place a spoonful of the tofu mixture at one end of the slice and roll it up tightly.
8. Place the rolled zucchini seam-side down in the prepared baking dish. Repeat with remaining slices and filling.
9. Sprinkle breadcrumbs over the top of the zucchini rolls for added texture.
10. Bake in the preheated oven for 25 minutes, or until the zucchini is tender and the tops are golden brown.
11. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 220
• Protein: 12 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.6 L

Health Benefits

• Rich in vitamins and minerals from zucchini and mushrooms.
• High in protein from tofu, making it a satisfying vegetarian option.

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