Healthy Hints

These rice paper rolls are low in fat, and sodium, so you can enjoy a healthy snack that will nourish you but won't ruin your appetite before lunch or dinner. Filled with vegetables like avocado, capsicum, carrots, cucumber, and other greens, these rolls are as healthy as they come. Meet your daily servings of fruits and vegetables with a few of these rolls, and you're set for an energetic, busy day ahead! Watching your sodium intake? Replace regular soy sauce with a low-sodium version. You can simply bulk up the protein content by adding beans, lentils, chicken or prawns to the rolls and turn these snacks into a full-fledged meal that's filling.

Ingredients

Ingredients

4 sheets rice paper
1-2 cups baby super greens OR 4 large swiss chard/spinach leaves
45 g (¼ cup) carrots, shredded
20 g (¼ cup) red cabbage, shredded
75 g (½ cup) finely sliced cucumber
65 g (½ cup) finely sliced capsicum or bell pepper
85 g (½ cup) cherry tomatoes, halved
½ avocado
1 tsp fresh ginger, finely chopped
½ tsp crushed red chili flakes
½ tsp black sesame seeds
¼ lime
1 tbsp soy sauce
Hot sauce of choice, to taste

What does this chart mean?

Serving Weight 298 g
  • Calories210kcal
  • Protein4.9g
  • Fat8.3g
  • Saturated fat1.2g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate28.1g
  • Sugars (Total)6.1g
  • Fibre0.0g
  • Sodium583.28mg
  • Salt1.5g
  • Iron3.7mg
  • Vitamin A874.1RAE
  • Vitamin C84.6mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium690.6mg

Directions

  1. Place one rice paper sheet on a wide flat plate. Fill plate with hot water, allowing it to flow over and under the paper, which will immediately begin to soften.
  2. Gently massage and move the rice paper around in the water, be careful not to cause any wrinkles or folds.
  3. Once paper is fully softened and pliable, drain all the water by carefully tilting the plate whilst anchoring the paper with your thumbs. The paper wrap is now ready to fill.
  4. Working quickly, layer the next seven ingredients onto the paper, about halfway between the center and the edge closest to you. Place the leafy greens down first and everything else on top. (You can pack in as much or as little filling as you'd like for a thicker or thinner roll.)
  5. Sprinkle some ginger, red chili flakes and sesame seeds on top with a squeeze of lime. Place a few leafy greens on top to cover your fillings. This will ensure a smooth surface for your roll and will prevent the harder ingredients like the carrots from poking out of the paper and creating holes.
  6. Roll the wrap up burrito-style, folding the edge closest to you up over the filling, then folding in the left and right ends, and finally rolling the whole thing tightly away from you. It is essential that you roll the paper as tight as possible to ensure a sturdy roll that won't fall apart when you take a bite.
  7. Repeat all previous steps with the next three sheets of rice paper.
  8. Mix together soy sauce with hot sauce in a small dipping bowl.
  9. Enjoy your rolls chilled, dipping them in the spicy sauce!
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