Southeast AsianWrap

Crunch Wrap Dumplings

Crispy pan-fried rice paper dumplings packed with tofu, edamame and shiitake, served with a ginger-tahini dipping sauce and wilted greens β€” the plan's highest single-meal choline and highest-protein lunch.

Eat nowLightContains gluten, sesame, soy
Hands-on40 minTotal time1 hr 12 minEnergy712 kcalProtein32g
Recipe details
Kitchen project

Equipment: Hob

Keep chilled after cooking

Crunch Wrap Dumplings
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Wrapper

Bowl

Dipping-Sauce

Toppings

Now we make

Method

Do the night before

  1. 1
    Defrost 80g cooked shelled edamame overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

40 min hands-on 1 hr 12 min altogether
  1. 2
    Cover 5g dried shiitake mushrooms with hot water, soak for 20 minutes until plump, then drain
    πŸ– 1 minπŸ’€ 20 min unattended
  2. 3
    Toast 6g sesame seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  3. 4
    Press 100g firm tofu 20 minutes, then crumble into a bowl. Finely chop dried shiitake mushrooms, then mix with edamame, 1 clove garlic, 5g ginger, 8g white miso paste, 5ml soy sauce and 3ml sesame oil until evenly combined into a chunky filling
    πŸ– 5 minπŸ’€ 15 min unattended
  4. 5
    Whisk 7g tahini, 6g ginger, 24ml lemon juice, 2ml sesame oil, 8g wheat germ and 5g ground flaxseed with a splash of warm water into a smooth dipping sauce
    πŸ– 3 min
  5. 6
    Dip one 4 sheet rice paper sheet in warm water 3-5 seconds until just pliable (it will keep softening after you lift it out, so don't over-soak). Lay flat, spoon filling across the lower third, fold in the sides, then roll up tightly like a spring roll. Repeat with remaining sheets
    πŸ– 12 min
  6. 7
    Heat 9ml olive oil in a non-stick pan over medium heat. Fry dumplings seam-side down first, 2-3 minutes per side, turning until every side is golden and shatteringly crisp
    πŸ– 8 min
  7. 8
    Cook 1 clove sliced garlic in 5ml olive oil for 1 minute, then add 95g finely shredded green cabbage and stir-fry for 3-4 minutes until lightly charred at the edges but still crisp. Season
    πŸ– 5 min
  8. 9
    Pile the garlicky cabbage into a bowl, arrange crispy dumplings alongside, scatter sesame seeds and 6g coriander leaf, serve with the dipping sauce on the side
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin KFolatePhosphorus
Lower inVitamin AVitamin EPotassium

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

712kcal

34%
Top contributors
Firm Tofu Β· 22%Olive Oil Β· 16%Rice Paper Β· 15%
18% cal

Protein

31.5g

50%
Top contributors
Firm Tofu Β· 40%Edamame Β· 30%Wheat Germ Β· 6%
29% cal

Carbs

51.5g

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Rice Paper Β· 42%Edamame Β· 11%Green Cabbage Β· 9%
53% cal

Fat

42.2g

60%
Top contributors
Olive Oil Β· 30%Firm Tofu Β· 24%Sesame Oil Β· 12%

Small numbers, big impact

Everyday essentials

Fibre12.55g
43%
Top contributors
Edamame Β· 33%Green Cabbage Β· 19%Flaxseed Β· 11%
Vitamin B120.01ΞΌg
0%
Top contributors
Miso Paste Β· 100%
Vitamin D0.20ΞΌg
1%
Top contributors
Shiitake Β· 100%
Iodine0.00ΞΌg
0%
Iron7.88mg
44%
Top contributors
Firm Tofu Β· 35%Edamame Β· 23%Sesame Seeds Β· 11%
Zinc5.74mg
52%
Top contributors
Firm Tofu Β· 29%Edamame Β· 19%Wheat Germ Β· 17%
Calcium544.52mg
54%
Top contributors
Firm Tofu Β· 63%Sesame Seeds Β· 11%Edamame Β· 9%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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