Cabbage-Mango Spring Rolls // Vegan + Healthy
Refreshing Veggie-Stuffed Spring Rolls Recipe
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.
Video: Vegetarian spring rolls with tangerine dipping sauce
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