Low-FODMAP Veggie Summer Rolls

Low-FODMAP Spring Rolls

Leyla Shamayeva, MS, RD

Total Time: 20 min
Prep Time: 20 min
Cook Time: 0 min
Servings: 6 (1 roll each)

Nutrition Highlights (per serving)

103 calories
4g fat
14g carbs
4g protein
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Nutrition Facts
Servings: 6 (1 roll each)
Amount per serving  
Calories 103
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 346mg 15%
Total Carbohydrate 14g 5%
Dietary Fiber 2g 7%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 80mg 6%
Iron 1mg 6%
Potassium 197mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

There are a few reasons why summer rolls are a refreshing and feel-good food choice: They wrap up a hearty serving of vegetables, they're relatively low in calories (not accounting for any dipping sauces), and they're versatile enough to suit most taste buds.

If you have IBS, you can make a fresh, low-FODMAP summer roll without triggering your symptoms. Of course, you'll want to be sure to stick to low-FODMAP fillings. All of the veggies listed in the ingredients below are safe for you to eat, plus a few alternatives are also provided.

Made with rice paper instead of wheat flour-based paper, these fresh spring rolls are served raw instead of fried. The rice paper contains low-FODMAP ingredients like tapioca flour, rice flour, water, and salt. The marinade includes soy sauce, which does have a bit of wheat in it, but small amounts of wheat are usually tolerated by those with IBS. However, you can always opt for a gluten-free soy sauce like tamari instead of regular soy sauce to avoid any potential triggers.

Ingredients

  • 2 tbsp low-sodium soy sauce
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 2 tbsp scallions, green parts only, minced
  • 7 oz. firm tofu, cut into 1/4 inch slices
  • 1/2 tsp olive oil
  • 1/2 cucumber, julienned
  • 1/2 red bell pepper, julienned
  • 1 medium carrot, grated
  • 1/4 avocado, thinly sliced
  • 18–20 fresh mint leaves
  • 10-12 cilantro sprigs, cut at the stems
  • 1/2 cup sprouts (e.g., alfalfa sprouts)
  • 6 dried rice paper sheets

Preparation

  1. In a small bowl, combine the soy sauce, salt, pepper, and scallions. Place the tofu slices in the mixture, making sure all are well-coated, and let marinate for 7-10 minutes.

  2. While marinating, you can slice and dice your vegetables and set up your rolling station.

  3. Heat the 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, leaving about 2 inches empty on each side. Fold three sides in toward 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 summer roll doesn't have the same exact amount of filling. They'll be delicious either way.

Variations and Substitutions

You have a few options for low-FODMAP vegetable fillings if you'd like to swap out or add to what's called for in the ingredients listed above.

  • Veggies: Steamed green beans, shredded cabbage (up to 1 cup in one sitting is usually safe for avoiding triggering IBS symptoms), fresh basil (a fragrant and flavorful choice when in season), radishes, and zucchini will all work well.
  • Protein: Tofu is a light protein choice here, but you can opt to fill your rolls with meat instead. One of the leanest choices? Ground turkey sautéed in the same soy sauce mixture the tofu marinated in. Shrimp would be tasty (and more traditional) as well.

Cooking and Serving Tips

  • To avoid triggering your IBS symptoms, it is very important that you make sure you use only the green parts of the scallions. The white parts contain a large amount of fructans, which aren't as IBS-friendly if you don't tolerate them well.
  • 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.
  • Dip the summer rolls into a peanut-based dipping sauce, made with a quarter cup peanut butter, a quarter cup soy sauce or tamari, 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.
  • Whip up a batch of these summer rolls in advance, maybe over the weekend, and enjoy for a few days alongside light soup or salad.

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Article Sources
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  1. De Giorgio R, Volta U, Gibson PR. Sensitivity to wheat, gluten and FODMAPs in IBS: Facts or fiction? Gut. 2016;65(1):169-178. doi:10.1136/gutjnl-2015-309757