These Vietnamese-style summer-spring rolls are adapted to be high-fibre from chickpeas and still fresh and vibrant. These summer rolls are a good source of fibre and are low in fat, saturated fat, sugars, and salt.
Serves: 6
Dietary: Suitable for lactose-free, vegan, coeliac, nut-free, egg-free, milk-free
Contains; sesame (sesame oil)
Preparation time: 15 minutes
INGREDIENTS
6 cm piece (50 g) carrot
6 sprigs coriander
4 cm piece (60 g) cucumber
6 sheets of rice paper
1 cup (180 g) chickpeas, canned and drained
½ tsp sesame oil
4 tsp water
1 tsp ginger paste
1 tsp garlic paste
METHOD
- Cut the carrot and cucumber into thin batons.
- Blend the chickpeas with sesame oil and water.
- Add the ginger and garlic paste to the chickpea mix.
- Soak the rice paper in warm water for 4 seconds, then place it on a chopping board.
- Place the chickpea mix, cucumber, carrot, and coriander leaves in the middle of the rice paper.
- Fold the small ends over, then roll.
This recipe has been donated by Penny Brown, a Student Dietitian, at London Met University
NUTRITION INFORMATION
Per serving: per summer roll
Total calories: 86 kcal
Fat: 1.4 g
of which saturates: 0.2 g
Carbohydrate: 10.4 g
of which sugars: 0.9 g
Fibre: 2.6 g
Protein: 2.8 g
Salt: 0.29 g
NUTRITION FACTS
- This Vietnamese-style summer Roll recipe is an excellent source of vitamin A, which contributes to the maintenance of normal skin and vision.
- It is also a good source of fibre and is low in fat, saturated fat, sugar, and salt.
- Making these yourself reduces the salt content often found in manufactured products.
VARIATIONS
- Add mange tout for more vibrance.
- Add prawns to increase the protein content.
Consumer Tested by Kathy Lewis, R.Nutr., Registered Nutritionist
Checked by Sarah Foster, Registered Dietitian.
© 2023 The Caroline Walker Trust