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Rice Paper Rolls

15 mins
12 ingredients
$2.87 / person
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Rice Paper Rolls

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Serves = 4

  • 8 rice paper wrappers

  • 1 small iceberg lettuce, shredded

  • 2 carrots, grated or sliced thinly

  • 1 capsicum, sliced thinly

  • 1 cucumber, sliced thinly

  • 200g tofu or 200g chicken breast

  • 1 mango (optional)

  • Handful mint leaves

  • Handful coriander leaves

  • 1 tsp sesame oil

  • 1 tsp honey

  • 2 tsp, crushed garlic

  • 1-2 Tbsp water

It’s this easy

  • Mix together sesame oil, honey, garlic and water.

  • Slice chicken into 2 cm strips, or tofu into 1 cm thick slices.

  • Add chicken or tofu to marinade. Cover and let marinate for 10 mins (longer if you have time).

  • Cook chicken or tofu in a non-stick fry pan.

  • Using a plate or bowl (or you can run under water - be careful they get soft quickly), gradually soften a rice paper wrap until just starting to go soft.

  • Into the center of the wrap, layer a handful of lettuce with a small amount of each of the different vegetables, add a slice or two of chicken or tofu. Fold the bottom and top sides of the wrap over the filling, and starting from one side tightly fold the other sides of the wrap over the centre to form a roll.


  • You can use any crunchy vegetables that you have on hand such as celery, cabbage, raw zucchini

  • Cooked firm fish, scrambled egg, pork or prawns can work well too

  • Tamari sauce can be used instead of soy sauce for a gluten free alternative


Nutrition information (per serve):

  • Energy (837kJ)

  • Protein (15.0g)

  • Total fat (2.5g)

  • Saturated fat (0.5g)

  • Carbohydrate (26.1g); Starch (7.2g), Sugars (18.8g), Added sugars (0g), Free sugars (1.5g)

  • Dietary fibre (6.9g)

  • Sodium (231mg)

  • Calcium (64mg)

  • Iron (1.4mg)


Contains: Gluten, Sesame, Soy, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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