Refreshing Veggie-Stuffed Spring Rolls

Low-FODMAP Spring Rolls
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 103
Fat 4g
Carbs 14g
Protein 4g
View All
Total Time 20 min
Prep 20 min, Cook 0 min
Servings 6 (1 roll each)

There are three reasons spring rolls are a feel-good food choice: they wrap up a hearty serving of vegetables, they're relatively low in calories (not accounting for any dipping sauces), and they're versatile enough to fit most taste buds. Don't like one veggie? Swap it out for another.

You can make a low-FODMAP spring roll, one that won't trigger IBS symptoms, if you remember a few things. First, stick to low-FODMAP fillings. All of the veggies listed in the ingredients are safe, and we give you a few alternatives below. Second, make sure you use only the green parts of the scallions. The white parts contain a large amount of fructans, which aren't as IBS-friendly if you don't tolerate them well. Finally, don't stress too much about the rice paper sheets and soy sauce. Rice paper is made from tapioca flour, rice flour, water, and salt, which are all low in FODMAPs. And although soy sauce does have a bit of wheat in it, small amounts of wheat are usually well tolerated, plus we're not using a large amount in this recipe.

Ingredients

  • 2 tablespoons low-sodium soy sauce
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons scallions, green parts only, minced
  • 7 oz. firm tofu, cut into 1/4 inch slices
  • 1/2 teaspoon olive oil
  • 1/2 cucumber, julienned
  • 1/2 red bell pepper, julienned
  • 1 medium carrot, grated
  • 1/4 avocado, thinly sliced
  • 18-20 fresh mint leaves
  • 10-12 cilantro sprigs, cut at the stems
  • 1/2 cup sprouts (e.g. alfalfa sprouts)
  • 6 dried rice paper sheets

Preparation

1. In a small bowl, combine soy sauce, salt, pepper, and scallions. Place the tofu slices in the mixture, making sure all are coated, and let marinate for 7-10 minutes.

2. While marinating you can slice and dice your vegetables and arrange them within arms reach.

3. Heat olive oil in a skillet and carefully add the tofu. Sear on each side for 1 minute. Remove from heat and place next to the veggies, within arms reach.

4. Fill a large bowl with warm water. Gently take one of the rice paper sheets and dip into the bowl, then place on your working surface. In a row across the center, arrange a few slices of the cucumber, avocado, and bell pepper, about a tablespoon of carrot and alfalfa sprouts, 2 to 3 mint leaves and cilantro sprigs, and a slice of tofu in, leaving about two inches empty on each side. Fold three sides in towards the ingredients, then tightly roll the wrapper across the fourth side.

5. Repeat with the remainder of the rice paper sheets and ingredients. Do your best to estimate splitting up all of the ingredients into 6—it's alright if each spring roll doesn't have the same exact amount of filling. They'll be delicious either way.

Ingredient Substitutions and Variations

You have a few options for low-FODMAP vegetable filling if you'd like to swap out or add to what's called for in the ingredients above.

Steamed green beans, shredded cabbage (up to 1 cup in one sitting is usually safe for avoiding triggering symptoms), fresh basil (a fragrant and flavorful choice when in season), radishes, and zucchini will all work well.

Tofu is a light protein choice here. You can opt to fill your rolls with meat instead.

One of the leanest choices? Ground turkey sauteed in the same soy sauce mixture the tofu marinated in. Shrimp would be tasty (and more traditional) as well.

Cooking and Serving Tips

Let the warm water drip off the rice paper roll before placing it on your work surface, as it can get sticky and difficult to manage.

You can dip these spring rolls into a peanut-based dipping sauce, made with a quarter cup peanut butter, a quarter cup soy sauce, 1/2 tablespoon rice vinegar, 1/4 cup minced cilantro leaves, 1/2 teaspoon grated ginger, 1 teaspoon lime juice, and a pinch of red pepper flakes—all low-FODMAP ingredients when enjoyed in appropriate serving sizes.

Better yet, whip up a batch of these on the weekend and enjoy for a few days alongside a light soup or salad.

Nutrition Facts
Servings: 6 (1 roll each)
Amount per serving  
Calories 103
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 346mg 15%
Total Carbohydrate 14g 5%
Dietary Fiber 2g 7%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 80mg 6%
Iron 1mg 6%
Potassium 197mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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