Crispy Asparagus and Savory Tuna Rice Wraps: A Healthy Recipe
Crispy Asparagus and Savory Tuna Rice Wraps: A Healthy Recipe
How to Make Nutritious Asparagus Tuna Rice Wraps
This recipe features rice wraps packed with beneficial asparagus. It’s a convenient way to use canned tuna and makes for a wholesome and delicious meal, perfect as a side dish. The delightful combination of crisp texture and rich flavor is sure to be enjoyed by the whole family.
Vegetables & Main Ingredients- 1 onion, finely minced.
- 50g carrot, finely minced.
- 50g zucchini, diced and minced.
- 300g asparagus, peel the tough outer skin from the bottom ends using a peeler, then finely chop.
- 1 can (90g) tuna, drained and rinsed under hot water to remove excess oil and additives.
Aromatics & Flavor- 1 Tbsp sesame oil
- 2 Tbsp sesame seeds
- 1 Tbsp sesame oil
- 2 Tbsp sesame seeds
Cooking Instructions
Step 1
First, prepare one onion by mincing it finely. The onion’s pungency will naturally mellow out during cooking.
Step 2
Wash, peel, and finely mince 50g of carrot. The natural sweetness of carrots will enhance the dish’s flavor.
Step 3
Dice 50g of zucchini into small pieces and mince them. Adding zucchini contributes a softer texture to the filling.
Step 4
Wash the asparagus thoroughly. Use a peeler to remove the tough, fibrous outer skin from the bottom ends. Then, chop the asparagus finely for a pleasant bite. The crisp texture and fresh aroma of asparagus will make these rice wraps truly special.
Step 5
Drain the canned tuna (90g) in a sieve. Next, pour hot boiling water over the tuna. This step effectively removes excess oil and any ‘canned’ taste. Make sure to drain all the water thoroughly.
Step 6
Heat 1 tablespoon of sesame oil in a pan over medium-low heat. Add the minced onion and carrot first and sauté until the onion becomes translucent. This process gently cooks the aromatics.
Step 7
Once the onion starts to turn translucent, add the chopped asparagus to the pan and stir-fry. Cook until the asparagus turns a vibrant green and slightly softens, but still retains some crispness. Avoid overcooking to maintain its delightful crunch.
Step 8
When the asparagus is partially cooked, add the minced zucchini and continue to stir-fry until all the vegetables are tender. It’s beneficial to cook until some of the moisture from the vegetables has evaporated.
Step 9
When the vegetables are nearly done, add the well-drained canned tuna to the pan. Gently mix the tuna with the sautéed vegetables, breaking up any clumps. Stir-fry briefly to combine everything.
Step 10
Finally, add 2 tablespoons of sesame seeds generously to enhance the nutty aroma and mix once more. This completes the main filling for your rice wraps.
Step 11
Let’s make the spicy and sweet sauce! Combine 3 tablespoons of gochujang with 2 tablespoons of plum extract and 1 tablespoon of sesame seeds. Mix well until you have a smooth, delicious sauce. Feel free to adjust the amount of plum extract to your preference.
Step 12
And there you have it – perfectly made Asparagus Tuna Rice Wraps! The crisp asparagus and savory tuna create a wonderful harmony. Serve them on warm rice and enjoy wrapping them in rice paper or perilla leaves for an incredibly satisfying meal!
