Viet-inspired Spring Rolls

Spring Rolls or Summer Rolls?

Interestingly (and confusingly…), this recipe should be called Summer Rolls because they are packed with vegetables and are not fried. Spring rolls are often fried and carry more calories, whereas summer rolls are not fried. However, many Asian restaurants in the U.S. would name this dish both ways. Either way, here’s a recipe for a fresh, non fried, easy to prepare, asian burrito!

It is filled with fresh vegetables, paired with a homemade peanut sauce and a dipping fish sauce which recipe was shared by a Vietnamese auntie. These spring rolls are all time favorite and often requested by friends and family.

Spring roll with turmeric fish dipped in dipping fish sauce.

Are spring rolls gluten free?

While the rolls themselves are generally gluten free, the dips may not be. You could however, make them gluten free.

The rice paper wraps are traditionally made with rice flour, tapioca flour and water, making them a great gluten free product. As for the fillings, you could choose your preferred vegetables and protein, using gluten free seasonings.

Herbs

Fresh herbs are totally optional. There are a variety of fresh herbs you could use, like:

• Thai basil

• mint

• cilantro

• Vietnamese Coriander

• perilla

Tip: having at least mint and cilantro would help elevate the flavors and make your rolls super tasty!

Ingredients

Makes 4-5 servings

• 1 pack rice paper wrapper

• 1 medium carrot

• 2 mini cucumbers

• 1 cup bean sprouts

• 3 cups lettuce leaves

• ½ bell pepper (color of your choice)

• 1 large avocado

• 1 bunch mint

• 1 bunch cilantro

• 1 bunch Thai basil

• vermicelli noodles (mung bean thread noodles)

• 1 packet firm tofu

• 3 tilapia filets (3-4 oz each)

• 1 tsp turmeric powder

• 1 tsp salt

• 1 tsp black pepper

• avocado oil spray

• 1 tsp sesame oil

Garlic chive omelet (optional)

• 1 stalk garlic chive

• 4 eggs

• 1 Tbsp olive oil or avocado oil spray

Peanut sauce

• 1/3 cup homemade peanut butter

• 2 cloves garlic

• 1 Tbsp ginger or 1-in size

• 1 stalk green onion

• 1-2 Thai chili (green or red is fine)

• 1 ½ Tbsp 3 Crab fish sauce

• ½ lime (squeeze for lime juice, can use 1 whole lime if you like it a bit more citrus)

• 1/3 cup water

Dipping fish sauce

• 2 Tbsp 3 Crab fish sauce

• 1 clove garlic

• 1-3 Thai chilies (adjust according to your spice preference)

• 2 tsp agave

• 2 Tbsp warm water

• 3-4 mint leaves (optional)

Tools recommended

• a medium or large frying pan or a shallow bowl over 7 in wide

• 2-3 cups hot water

Instructions

1. Prep tofu

Drain the packet of firm tofu and cut into about 1 cm wide strips. Lay them flat on a baking sheet and spray avocado spray over the surface of tofu. You could lay parchment paper over the sheet to prevent tofu from sticking. Air fry in an air fryer at 350’F for 18-20 minutes, flipping every piece of tofu midway through. If baking in an oven, set temperature at 350’F and bake for 20-22 minutes, flipping midway through.

2. Prep turmeric fish

Defrost some tilapia filets and cut them into strips, about 1 inch wide and 3 inches long. They will shrink in size once cooked. Place a layer of parchment paper over a baking sheet. Lay the fish strips on the baking sheet and season with 1 tsp salt, 1 tsp black pepper and 1 tsp turmeric powder. Then, spray with avocado oil and air fry at 350’F for 10-12 minutes. If baking in an oven, 350’F for 12-13 minutes would be perfect.

3. Prep vegetables

Rinse all vegetables under tap water. Set herbs and bean sprouts aside. Cut up all your favorite salad vegetables into matchsticks. Vegetables like carrots, cucumber, and bell peppers. Slice avocado to thin slices. Plate them and set aside.

4. Prep noodles

Place one bunch of dried vermicelli or mung bean thread noodles into a bowl and add 2 cups of hot water. Let sit for at least 10 minutes until softened. Once noodles are cooked and softened, drain water and add 1 tsp of sesame oil and mix well. Set aside.

5. Make omelet

Heat a frying pan at medium heat then add oil. Chop garlic chive then add to pan. Stir fry for about 2 minutes then add 4 eggs. I like to crack eggs straight into the pan and mix. This saves time and dishes to wash! Lower heat to low-medium, cook for about 3-4 minutes each side then cut them to strips.

6. Prep peanut sauce

No need to chop anything here. Just break the green onions into smaller pieces that would fit in your blender. Remove skin from garlic. Add everything else from the peanut sauce ingredients into a blender and blend. Pour into a serving bowl.

7. Prep dipping fish sauce

Mince garlic and finely chop thai chilis and mint leaves, add to a serving bowl. Add the other ingredients into the bowl and mix well.

8. Serve and enjoy!

Serve the cut vegetables, rinsed herbs, rice wrapper, cooked protein, dipping sauces and a pan with hot water for the wrapper. Dip the wrapper in hot water, making sure all surface area had contacted the hot water to help soften the wrapper. Place on a plate and add your fillings. Wrap like you would wrap a burrito. Enjoy!

Dietitian Notes

Each serving (based on 4-5 servings respectively): 550-700 cal | 45-55 g carb | 35-45 g protein | 27-34 g fat

Nutritional value varies depending on if recipe served 4 or 5 people.

I ate 5 spring rolls myself which means I had slightly higher calories and macros overall but felt so satisfied! This is a high protein dish that is SO easy to make. You can try using any variation of vegetables or protein I shared below to make it your own.

Tips & Variations

Protein:

• boiled egg

• grilled steak

• boiled/baked/grilled chicken

• baked seabass or cod

• baked salmon or other fish

• boiled shrimp

• boiled pork slices

Vegetables:

• any colored bell peppers

• shredded purple cabbage

• Napa cabbage

• jicama

• radishes

• beetroot, julienned

• any lettuce

• baby spinach

• arugula

• microgreens

• cooked mushrooms like enoki or oyster mushrooms

• bamboo shoots

Fruits pair surprisingly well for a summer roll:

• mango

• pear

• apple

• pomegranate