These Spinach and Oatmeal Vegetable Rolls are a healthy and savory treat perfect for appetizers, snacks, or light meals. Filled with a flavorful mix of vegetables and wholesome oats, these rolls are soft on the inside and slightly crisp on the outside, making them an irresistible dish for everyone to enjoy.
Preparation Time
- Prep Time: 20 minutes
- Cooking Time: 30 minutes
- Total Time: 50 minutes
Ingredients
- 2 eggs
- A handful of young spinach, chopped
- 100 ml (about 1/2 cup) milk
- 6 tablespoons oatmeal
- 2 zucchinis, grated
- 2 potatoes, grated
- 1 onion, finely chopped
Directions
- Prepare the Vegetables
- Grate the zucchinis and potatoes, then use a clean kitchen towel to squeeze out excess moisture.
- Finely chop the spinach and onion.
- Mix the Ingredients
- In a large bowl, whisk together the eggs and milk until well combined.
- Add the oatmeal, grated zucchinis, potatoes, spinach, and onion. Mix well.
- Season the Mixture
- Add salt, pepper, and your favorite dried herbs (like oregano or thyme) to the mixture. Adjust the seasoning to taste.
- Shape the Rolls
- Take small portions of the mixture and form them into roll shapes. Ensure they are tightly packed for better cooking.
- Cook the Rolls
- Heat a non-stick skillet over medium heat with a little oil.
- Cook the rolls in batches, turning them gently every 2–3 minutes to cook evenly on all sides, until golden brown and cooked through.
- Alternatively, bake the rolls on a parchment-lined baking sheet at 200°C (400°F) for 20–25 minutes, flipping halfway.
- Serve
- Once cooked, place the rolls on a plate lined with paper towels to absorb excess oil. Serve warm.
Serving Suggestions
- Serve with a side of tzatziki, sour cream, or a garlic yogurt dip.
- Pair with a fresh salad or roasted vegetables for a complete meal.
- Enjoy as a snack or appetizer at parties or gatherings.
Cooking Tips
- Squeeze out as much moisture as possible from the grated zucchini and potatoes to ensure the rolls hold their shape.
- Use wet hands when shaping the rolls to prevent the mixture from sticking.
- For extra crispness, coat the rolls with breadcrumbs or crushed oats before cooking.
Nutritional Benefits
- Spinach: A rich source of iron, vitamins, and antioxidants.
- Oatmeal: High in fiber, aiding digestion and promoting heart health.
- Zucchini: Low in calories and packed with essential nutrients like vitamin C and potassium.
Dietary Information
- Vegetarian-friendly.
- Can be made gluten-free by using certified gluten-free oats.
Nutritional Facts (Per Roll)
- Calories: 80
- Protein: 3 g
- Carbohydrates: 10 g
- Fat: 3 g
Storage Tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a skillet or oven for 5–10 minutes before serving.
- Freeze cooked rolls in a single layer for up to 2 months. Reheat from frozen at 180°C (350°F) for 15 minutes.
Why You’ll Love This Recipe
- Packed with wholesome ingredients and loaded with flavor.
- Versatile and easy to make with simple ingredients.
- Perfect for any time of day, from breakfast to dinner.
- Kid-friendly and great for sneaking in veggies!
Conclusion
These Spinach and Oatmeal Vegetable Rolls are a delicious and nutritious way to enjoy your vegetables. Their versatility and ease of preparation make them a go-to recipe for busy weekdays or casual gatherings. With their satisfying texture and delightful flavor, they’re bound to become a family favorite.
Frequently Asked Questions
- Can I use frozen spinach?
Yes, thaw the spinach and squeeze out excess water before using. - Can I bake these instead of frying?
Absolutely! Bake at 200°C (400°F) for 20–25 minutes, flipping halfway. - What other vegetables can I add?
Try adding grated carrots, sweet potatoes, or bell peppers. - Can I replace oatmeal with another ingredient?
Use breadcrumbs or almond flour as a substitute. - How do I prevent the rolls from falling apart?
Ensure you remove excess moisture from the vegetables and pack the rolls tightly. - Can I prepare the mixture in advance?
Yes, refrigerate the mixture for up to 12 hours before shaping and cooking. - Are these rolls freezer-friendly?
Yes, freeze cooked rolls for up to 2 months and reheat as needed. - Can I make these rolls vegan?
Replace eggs with flaxseed or chia seed gel (1 tablespoon seeds mixed with 2.5 tablespoons water). - What dip pairs well with these rolls?
Serve with a garlic yogurt dip, spicy sriracha mayo, or marinara sauce. - Can I use a different grain instead of oatmeal?
Yes, try using cooked quinoa or bulgur for a unique texture.