Rice Paper Rolls
IBD-adapted Vietnamese spring rolls with blanched and sautéed vegetables, tender shrimp, and fresh herbs wrapped in translucent rice paper.
Rice Paper Rolls
IBD-adapted Vietnamese spring rolls with blanched and sautéed vegetables, tender shrimp, and fresh herbs wrapped in translucent rice paper.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Rolls
Dipping Sauce
Instructions
Cook rice noodles according to package directions, about 3-4 minutes in boiling water. Drain and rinse under cold water until completely cooled.
Equipment: pot, colanderBring a small pot of water to a boil. Add julienned carrots and blanch for 2 minutes, until tender but still holding their shape. Drain and set aside to cool.
Equipment: small potHeat 1 teaspoon oil in a skillet over medium heat. Add julienned zucchini and sauté for 2-3 minutes, stirring occasionally, until just tender and lightly golden at the edges.
Equipment: skilletWhisk together tamari, rice vinegar, maple syrup, sesame oil, and minced ginger (if using) in a small bowl until the syrup dissolves completely. Set aside.
Equipment: small bowl, whiskFill a shallow dish or pie plate with warm (not hot) water.
Equipment: shallow dish or pie plateTip: Water should be warm, not hot—hot water makes wrappers too stickyDip one rice paper wrapper into the water, rotating it for 10-15 seconds until it softens and becomes pliable but still has some resistance.
Lay the wrapper flat on a damp cutting board or clean kitchen towel.
Equipment: cutting board, damp kitchen towelArrange 3-4 shrimp halves horizontally across the bottom third of the wrapper, pink side down.
Tip: Pink side down so they show through once rolledTop the shrimp with a small handful of noodles (about 2 tablespoons), a few pieces of carrot, and a few pieces of zucchini.
Add 2-3 fresh mint leaves and 2-3 cilantro leaves on top.
Fold the bottom edge of the wrapper up and over the filling, tucking it snugly underneath.
Fold both sides in toward the center, pressing gently to seal.
Roll tightly away from you, keeping gentle tension so the roll holds together but doesn't tear.
Tip: Less is more—don't overfill or the wrapper will tearPlace seam-side down on a plate. Repeat with remaining wrappers and filling.
Serve immediately with the dipping sauce on the side.
Prep the Filling
Assemble the Rolls
Notes
Storage
Best eaten fresh within 2-3 hours. If you must store them, wrap each roll individually in damp paper towels, place in an airtight container, and refrigerate for up to 6 hours. The rice paper will firm up when cold but softens slightly at room temperature.
Protein substitutions
Replace shrimp with cooked chicken breast or firm tofu for variety. Both are gentle, low-FODMAP proteins that work well for many of us with IBD. Avoid deli meats, which often contain high-FODMAP additives and preservatives.
Vegetable alternatives
Swap zucchini for blanched bell peppers (red or yellow) or steamed green beans. Choose cooked, peeled vegetables that are soft and easy to digest. Skip raw cucumber, lettuce, or cabbage found in traditional versions.
SCD adaptation
Rice paper and rice noodles are not SCD-legal. To adapt, use large butter lettuce leaves as wrappers and spiralized, well-cooked zucchini noodles instead.
Rice paper technique
The water should be warm, not hot. If the wrapper feels too sticky after soaking, it was in the water too long. Work on a damp surface to prevent sticking, and keep a damp towel nearby to wipe your hands between rolls.
Sauce variation
If ginger irritates your gut, omit it from the dipping sauce. You can also thin the sauce with a bit of water for a milder flavor.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
