These fresh and crunchy spring rolls are absolutely delicious and easy to make! They don’t require deep frying or baking and you can literally whip them up in less than half an hour. Your body will love them too as they are calorie friendly, gluten, dairy and meat free and stuffed with health promoting ingredients such as peppers, cucumber, mango and rocket. A real nutritious treat. A great idea is to get your kids involved in making these. The perfect way to have fun in the kitchen and get them to eat a variety of veggies ‘hidden’ in a parcel.
The taste of these spring rolls is crisp, fresh and zesty. They make for a fancy looking snack, side or starter to any meal, or have them as a main if you eat as many as I just did! I dipped mine in a home made spicy nut sauce (recipe below). The combination was spot on.
Feel free to adjust the ingredients to your liking using other vegetables or herbs such as sliced celery, green peppers, grated carrot, mint, coriander or even finely sliced chilli peppers for those who like a bit of a kick. This is what I used:
Filling for six spring rolls
1/2 red pepper, finely sliced length wise
1/2 ripe mango, finely sliced length wise
1/2 ripe avocado, sliced length wise
¼ cucumber, finely sliced length wise
12-15 sprigs of of chives, or 2 spring onions finely chopped
handful of fresh basil leaves, roughly chopped
6 lettuce leaves.
Optional: Handful of rocket, roughly chopped
Spring roll wrappers
6 pieces of circular rice paper (available at Asian section in most major supermarkets)
Spicy nutty sauce
2 heaped tbsp almond butter or unsweetened peanut butter (I used almond)
1 tbsp tamari sauce or soya sauce
1 tbsp maple syrup
1 teaspoon of chilli flakes (less if you don’t like it too spicy)
4 – 5 teaspoons lime juice
4 – 5 tbsp water
Heat all the ingredients up in a small sauce pan until warm (not hot) and smooth. Adjust taste and spiciness to your liking. Transfer to a dipping bowl.
How to make the spring rolls
It can be a bit fiddly the first time so see video below for some tips.
Have all your sliced and chopped ingredients ready on a chopping board.
Fill a large pan with warm (not hot!) water. Submerge a rice paper sheet in the water and hold it there for approximately 20-30 seconds. You will feel it going soft with your fingers. Don’t leave it too long or your rice paper will be too soft and may start tearing. Remove the sheet from the water and carefully spread it out on a plate.
Lay a piece of lettuce leave the size of the palm of your hand in the middle of your sheet. Place 2 slices of mango, 2 slices of cucumber, 2 slices of pepper, 1 slice of avocado, a little chopped rocket and some chopped basil and chives on top of your lettuce leave. Use a little drizzle of lime juice to keep the ingredients fresh if you don’t intend to eat your spring rolls straight away. Don’t over-stuff as it will be hard to roll them.
Now fold one side of the rice sheet over the filling, and fold the sides in. Then roll it up tightly, like you would a burrito, all the while continuing to fold the sides in. Don’t worry too much about the first one, use it as a trial roll, you’ll very soon get the hang of it and create your own piece of spring roll art!
Of course these spring rolls lend themselves to using endless varieties of herbs, vegetables and fruits. Once you find out how easy these are to make, they’ll hopefully become a healthy snack staple for the summer!
For more wheat, dairy and refined-sugar free recipes, do check out Fuel For Life or contact me for details of my upcoming nutritional courses.
Kay van Beersum
Kay is a qualified and registered nutritional therapist and co-author of Bear Grylls’ nutrition bibleFuel for Life, available at Hungerford Bookshop and all major bookshops. Kay teaches nutrition courses and healthy cookery days in Berkshire and Wiltshire. For more information on the next available course, please email Kay at firstname.lastname@example.org