Inspiring healthier eating one dish at a time

Baked Avocado Black Bean Egg Rolls

How about some fun finger food! Avocado, black beans, and a punch of Mexican flavors baked up in an egg roll.

Hello, Meatless Monday, Taco Tuesday or Superbowl Sunday – here’s a twist on Mexican fare that everyone will love for any or all of the above mentioned days.  All of your favorite Mexican flavors (and guacamole ingredients) wrapped up all nice and snug in a fun to eat egg roll wrapper that’s baked instead of fried.  Can you say Olé!?   I mean, why should Chinese food have all the fun?

OK so, I did recently see this avocado egg roll idea making the rounds on Facebook.  And apparently The Cheesecake Factory has a version on their menu (is there anything they don’t have?), so the concept isn’t new, but this version is just a little bit healthier, and because they have a little something from each food group, I might even say they’re good-for-you.  These Baked Avocado Egg Rolls have a hearty dose of black beans for protein, chopped kale for some extra veggies, and of course, they’re brushed with some olive oil and baked instead of deep-fried.  I guess it works, because they were gone in a flash.


 

Avocado Black Bean Egg Rolls|Craving Something Healthy

 

I served these with a lime-cilantro crema, because it cools the chipotle heat, but I think salsa would also make a great dipping option.

 

Never rolled an egg roll?  No fear!  Here’s a great how-to-visual:

 

Eggrollsteps

© Urszula Nicewicz 2011

 

#SuperBowlSunday is right around the corner. How about including Baked Avocado Egg Rolls on your menu?… Click To Tweet

 

Baked Avocado Black Bean Egg Rolls

Prep Time: 30 minutes

Cook Time: 20 minutes

Yield: 16 pieces

Baked Avocado Black Bean Egg Rolls

Ingredients

  • 6 scallions
  • 1/2 cup fresh cilantro
  • 1 chipotle pepper in adobo sauce (or more if you like it very spicy)
  • 1 cup kale leaves (packed)
  • 4 sun dried tomato halves in olive oil, or soaked to soften if dry
  • 1 can black beans, rinsed
  • zest and juice of 1 lime
  • 1/2 cup shredded cheddar cheese
  • 3 medium avocados
  • kosher salt to taste
  • 16 egg roll wrappers
  • 1 egg white beaten
  • 1/4 cup olive oil
  • Crema
  • 3/4 cup light sour cream or plain nonfat Greek yogurt
  • zest of 1 lime
  • 2 tablespoons cilantro
  • 1 scallion
  • 1/4 teaspoon kosher salt (or to taste)

Instructions

Preheat the oven to 400 degrees, and set the baking rack to the middle position.

Chop scallions, cilantro, chipotle pepper, sun dried tomatoes and kale, and combine them in a large mixing bowl.

Add drained and rinsed black beans, lime zest and juice, and shredded cheese. Stir all to combine.

Cut each avocado in half, remove the pit, and cut each avocado into dice sized pieces.

Lightly toss the avocado into the ingredients in the bowl, being careful to not mash the avocado pieces.

Taste the mixture and season with salt.

Lay an egg roll wrapper on a flat surface, and place about 2 tablespoons of the avocado filling in the center of the wrapper. Fold as shown in the illustration above, or according to the package directions, brushing the last edge with a bit of the beaten egg white to seal.

Place the egg roll seam side down on a baking pan. Repeat with the remaining egg roll wrappers.

Brush both sides of each egg roll with olive oil.

Bake for about 20 minutes, turning the egg rolls over after the first 12-15 minutes, or until they are golden on each side.

While the egg rolls are baking, prepare crema by blending together sour cream or Greek yogurt, lime zest, cilantro, and scallion in a blender or the bowl of a food processor until combined. Season with salt.

Serve the egg rolls with the crema dipping sauce.

Notes

Be careful to not overfill the wrappers, or the filling will leak out while the egg rolls bake.

http://cravingsomethinghealthy.com/baked-avocado-black-bean-egg-rolls/

What’s the most unusual thing you’ve ever eaten in an egg roll wrapper?

Eat well!

6 Responses to “Baked Avocado Black Bean Egg Rolls”

  1. These look fabulous! Totally pinning for the Superbowl, genius idea!

  2. These look fabulous! Totally pinning for the Superbowl, genius idea!

  3. I love egg rolls! These look absolutely delicious! So crispy, and full of flavour!

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