Rice Paper Rolls and What to Add

This traditional Vietnamese dish is a great hands-on way to get your family and friends involved in the meal prep process. Enjoying food starts from appreciating the ingredients and the beautiful colours of fresh fillings such as carrot and avocado, and aromas of fresh herbs such as coriander can make the interactive wrapping activity stimulating for the appetite and enjoyment. With the warm weather still around, here are some reasons why you should get rolling!

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Not cutlery needed!

This is a dish that you’ve got to scrub up and use your hands. From the prepping of ingredients to the act of rolling up and munching into your handmade rolls. For both children and adults alike, it’s a fun way to make meal times interactive and to introduce new ingredients into the household. Research into family behaviours around nutrition and healthy eating have found that learning food preparation and cooking skills at a young age improved children’s confidence with food handling AND made them more likely to eat the end product (especially vegetables)! So get your little ones excited about meeting a new veggie or fresh ingredient today!

Where do I start?

Basic ingredients are rice paper sheets, a bowl of lukewarm water and the fillings are basically up to you! There’s plenty of ways to make colourful and delicious rolls with everyday home ingredients. For a nutritious balance, keep the following combo in mind:

One nutritious protein option, such as*:

  • Scrambled eggs, rolled and thinly sliced (2 eggs)
  • Roast chicken, shredded (about 80g, cooked)
  • Sliced roast pork, beef or lamb (about 65g, cooked)
  • Prawns (9 medium sized prawns, peeled)
  • Hard tofu, sliced (150g)

Fill up with plenty of veggies (aim for at least 3 types per roll):

  • Alfalfa sprouts
  • Snow peas, thinly sliced
  • Watercress
  • Cucumber, thinly sliced
  • Avocado, sliced* (a quarter of an avocado)
  • Colourful salad mix (beetroot, carrots, red cabbage, baby spinach, rocket)
  • Shiitake mushrooms

*approximate serving sizes per person. Veggies are not restricted – the more the merrier (and the closer you will get towards your daily 5 serves)! 

Mix and match your favourite fillings for hundreds of combinations – here’s an example below to get you started.

Happy rolling!



Serves: 1 (3 rolls per person)

Cost: $7.85 ($2.60 per roll)

Time: 5 minutes assembling time


Ingredients:

  • 3 rice paper sheets (22cm diameter)
  • 1 tsp sesame seeds (white and/or black)
  • 3 coriander leaves, trimmed
  • 9 prawns, peeled, de-tailed and cooked (see Notes)
  • ¼ avocado, sliced
  • ¼ carrot, grated
  • ½ cup alfalfa sprouts
  • ½ cup coleslaw

Let’s make it!

  1. Place a damp tea towel on working surface. Fully immerse one rice paper sheet into a shallow bowl of lukewarm water for 20-30 seconds. Transfer onto prepared tea towel.
  2. Scatter a third of the sesame seeds onto the centre of the wet rice paper sheet and top with a coriander leaf.
  3. Work lengthways and top coriander with 3 prawns, a third of the avocado, carrot, alfalfa and coleslaw.
  4. Fold rice paper over short ends of the fillings, then roll up to enclose fillings.
  5. Drip some water onto serving plate and place rolled rice paper on top. Cover with another damp tea towel to prevent from drying and sticking to plate or one another. Serve with dipping sauce (see Notes)

Notes:

  • For variations to your rice paper rolls, replace the prawns with any other protein option above.
  • Opt for salt-reduced sauces and use sparingly to keep the total kilojoules of the meal in check. Satay or sweet chilli dipping sauces work well!

Nutritional information:

One serve provides around 2 veggie serves.

Per serve
Energy (kJ) 1868
Protein (g) 47.8
Total fat (g) 10.2
 – Saturated fat (g) 2.0
Carbohydrate (g) 36.5
 – Sugars (g) 7.0
Fibre (g) 7.6
Sodium (mg) 1275.1
Calcium (mg) 280
Iron (mg) 3.5

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