Vietnamese Spring Rolls (low FODMAP)

Here’s a guest blog post from Mirina Sato. Enjoy!

Hi, my name is Mirina and I had a great opportunity to work as an intern for Lauren. I’m from Tokyo, Japan and I study chemistry and economics at Smith College. Growing up in multiple places such as Hong Kong and Tokyo, I have been exposed to different types of food, diet, and lifestyle. I have been fascinated by how food can affect one’s life in so many ways. I started taking cooking lessons when I was 8 years old and quickly I developed my strong interest in cooking and nutrition. Since I moved to the U.S. for high school, I noticed a big impact of food on health and I began to appreciate the healthy diet in Asian culture that I grew up with.

Today I would like to introduce one of my favorite quick and easy summer dishes. Not only is it super easy, but also low FODMAP.

spring roll ingredients

Here are all the ingredients. Rice wrappers can be found at Asian grocery stores. We used the brown rice noodles found at Whole Foods for this recipe because they’re a little healthier than the traditional white rice noodles. For a vegetarian option, you can substitute tofu for the shrimp. **Note, make sure your mayonnaise does not contain garlic or onion powder.

chopping veggies

Vegetables – skin the carrot with a peeler, then chop off the top. Cut it into thin slices and julienne. Then julienne the zucchini. Cut the avocado in half, then into 6 slices. Since only 1/8 of an avocado is allowed on the low FODMAP diet, 3 small slices are okay to have.

Shrimp – Bring water to boil in a sauce pot. Stir in shrimp and cook for 2 to 3 minutes. Remove from heat and drain well. Run under cold water until it cools down. Cut shrimp in half horizontally.

Rice noodles – cook according to the instruction on the package.

Now it’s time to assemble the spring rolls.

rice paper
Fill a large bowl with warm water and dip a rice wrapper to soften. Keep submerged in the water until the wrapper is pliable.

spring roll steps

Step 1. Lay wrapper flat and place shrimp, rice noodles, avocado, lettuce, carrot, zucchini, and cilantro.

Step 2. Fold the bottom and make sure you cover the inside ingredients.

Step 3. Fold the sides.

Step 4. Roll as you pull the center inwards and make sure it’s tight.

Vietnamese Spring Rolls

To go with the spring rolls, I have two favorite sauces – wasabi mayo and coconut peanut sauce. They are both very simple but very different. I can never choose one.

Vietnamese Spring Rolls (low FODMAP)

I used to make these spring rolls with my mom and it was so much fun. It can get messy, but I love the fact that you can put anything in them and just eat it right away. Thank you for reading my blog post and I hope you enjoyed the low FODMAP spring rolls!

Mirina

Vietnamese Spring Rolls (low FODMAP)
Makes 6 rolls

Ingredients:
6 rice spring roll wrappers
3 large leaves of lettuce, torn into pieces
3 oz. brown (or white) rice noodles
6 thin slices of avocado
9 medium shrimp, peeled and deveined (or substitute tofu)
12 sprigs of fresh cilantro
1 carrot, julienned
1/2 small zucchini, julienned

 Instructions:
1. Prepare vegetables and shrimp. (See instructions above)
2. Assemble the spring rolls. (See step-by-step instructions above)

 Wasabi Mayo

Ingredients:
2 Tbs of mayonnaise (make sure there is no garlic or onion powder in the ingredients)
Wasabi to taste  **Note that wasabi has not been tested for FODMAP, so do not use if you are on a strict elimination diet.

Instructions:
1. Mix mayonnaise and wasabi together.

 Coconut Peanut sauce

Ingredients:
1/4 cup of Peanut butter (unsweetened)
1/2 cup of coconut milk (unsweetened)
2 Tbs of sugar
1 Tbs soy sauce
Tabasco to taste
1/4 cup of water

 Instructions:
1. Put all the ingredients in a pot and slowly bring to a boil while whisking.
2. Simmer over low heat for one minute. Let it cool down before serving with spring rolls.

 

 

 

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