Korean Egg Rolls, or Gyeran Mari, are a delightful dish that combines the simplicity of eggs with the freshness of vegetables and the savory richness of ham. This traditional Korean appetizer or side dish offers a wonderful balance of flavors and textures, with soft, layered eggs rolled with green onions, carrots, and ham, then cooked to a golden perfection. Paired with a spicy cucumber salad, it’s a light yet satisfying meal that’s perfect for any occasion. Beyond just being tasty, Korean Egg Rolls are also packed with nutritional benefits, making them a wholesome addition to your diet.
Eggs are the main ingredient in this dish and are loaded with high-quality protein, which is essential for muscle health, repair, and overall bodily functions. They’re also rich in vitamins like B12, riboflavin, and folate, which support energy production, brain health, and the maintenance of healthy cells. Eggs contain healthy fats that promote brain function and help your body absorb fat-soluble vitamins like A, D, E, and K. With just a few eggs, you’re getting a nutrient-dense meal that supports your body’s daily needs.
The vegetables in the egg rolls, including green onions and carrots, provide additional health benefits. Green onions are an excellent source of vitamins A and C, which are crucial for maintaining eye health and supporting a strong immune system. They also contain antioxidants that help fight inflammation and protect against cellular damage. Carrots, high in beta-carotene, contribute to healthy vision, skin, and immune function. The ham adds a savory depth to the dish while providing lean protein and iron, which are essential for energy production and maintaining healthy blood.
The Spicy Cucumber Salad served alongside the egg rolls is not only refreshing but also full of health benefits. Cucumbers are hydrating, as they’re made up of 95% water, which helps keep you refreshed and supports healthy digestion. They’re low in calories and packed with antioxidants, like vitamin C, which help fight oxidative stress and reduce inflammation. The spices and vinegar in the salad add an extra kick while supporting digestion and boosting metabolism.
Together, these ingredients create a balanced meal that is both delicious and nourishing. Whether you’re enjoying Korean Egg Rolls as a light snack, a side dish, or part of a larger meal, you’re getting a combination of protein, vitamins, antioxidants, and hydration that your body will love. It’s the perfect dish to satisfy your cravings while keeping you energized and healthy.
Recipe
5 large eggs
2 tbsp. green onions, chopped
2 tbsp. (12g) carrots, shredded
2 tbsp. ham, chopped
4 servings of Spicy Cucumber Salad (Recipe here)
How to Prepare
In a bowl, beat the eggs with a fork. Add 2 tbsp. water, and ¼ tsp. salt. Stir in the green onions, carrots, and ham.
Heat a 10-inch frying pan over medium-low heat. Lightly coat with olive oil.
Pour about 4 oz. (120ml) of the egg mixture into the pan. Swirl to distribute evenly. Cook for 2-3 minutes until the edges set and the center is slightly firm.
Lower heat to low. Turn off the heat once the edges are fully cooked and the center is no longer runny.
Using a spatula, roll one edge of the egg sheet toward the center. Stop rolling just before the end to leave room for the next layer.
Move the roll to one side of the pan. Lightly coat the empty side with oil.
Turn heat back on to low. Pour another 4 oz. (120ml) of egg mixture, starting where the previous roll ends. Let the uncooked egg blend with the cooked roll, then cook until set.
Repeat the rolling process, adding egg mixture until all is used.
Raise the heat to medium and cook the roll on all sides until golden brown and firm. Do not overcook to prevent toughness.
Transfer to a cutting board, let cool for 2 minutes, then slice into ¾-inch (2cm) pieces.
Serve warm or at room temperature with Spicy Cucumber Salad.
