Recipes: Reinvented
Jheel Popat
Nutritionist in Obesity and Weight Management
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These crispy rice paper rolls are sure to become a new favourite for dinner! They’re easy to make, crispy on the outside, filled with fresh flavours on the inside, and absolutely delicious. They’re perfect for a healthy, high-protein meal that the whole family will enjoy.
How does this benefit YOU?
High in Protein
Both ground turkey and tofu are made up of a large amount of protein, which is essential for muscle repair, immune function, and feeling full and energised. Turkey offers lean, easily digestible protein. Tofu adds plant-based protein and beneficial isoflavones, which may support heart health. Combined with sesame seeds, which add a hint of crunch and a source of healthy fats, magnesium, and calcium, these rolls help you stay full and support bone health too.
Low in Calories
Rice paper is naturally light, containing about a third of the calories of flour-based wraps, making these rolls a satisfying yet low-calorie meal. This choice is perfect if you’re looking for a lighter meal that’s filling and easy on digestion.
Nutrient-Dense Vegetables
- Carrots provide beta-carotene, which your body converts to vitamin A for eye health, skin health, and immune support.
- Mushrooms are a great source of B vitamins and selenium, which help with energy production and immune defence, adding a rich, savoury flavour without extra calories.
- Red Onion offers antioxidants like quercetin, which supports heart health and has anti-inflammatory properties. The mild, savoury taste complements the vegetables and protein, creating a balanced, delicious filling.
Gut-Friendly Ingredients
Garlic and ginger, both included in the filling and the ginger sauce, have natural digestive benefits. Garlic is a prebiotic, feeding healthy gut bacteria, while ginger can help reduce inflammation and soothe the digestive system. This combination supports gut health and overall digestion, making these rolls both nourishing and easy to digest.
Meal Prep Friendly
These rolls are ideal for meal prep, staying fresh and tasty when stored in the fridge. The high-protein content, combined with nutrient-dense vegetables and the delicious ginger sauce, ensures a satisfying and balanced meal is ready for those busy days.
Ingredients You’ll Need:
- Rice Paper Rolls: 12 – These are the outer layers that get crispy when baked. They’re low in calories and great for a light meal.
- Ground Turkey or Tofu: 1 lb – This is the main source of protein for the rolls.
- Carrots: 2, grated – Add a sweet crunch to the rolls.
- Red Onion: 1/2, finely chopped – Adds a mild, savoury flavour.
- Mushrooms: 1 cup, sliced or chopped – Gives a rich, savoury taste.
- Garlic: 2 cloves, minced – Adds a strong, tasty flavour.
- Ginger: 1 tbsp, grated or minced – Adds a warm, spicy kick.
- Olive Oil: 1 tbsp for the filling, plus extra for brushing – Used to cook the veggies and make the rolls crispy.
- Low Sodium Soy Sauce or Tamari Sauce: 2 tbsp – Adds a salty, savoury flavour to the filling.
- Fresh Parsley: 1/3 cup, chopped – Adds a fresh, colourful touch.
- Sesame Seeds: for baking – Adds a nutty flavour and extra crunch.
For the Ginger Sauce:
- Olive Oil: 1 tsp – Used to cook the ginger and garlic.
- Fresh Ginger: 1 inch, grated – Adds a spicy flavour.
- Garlic: 2 cloves, minced or grated – Adds depth and aroma.
- Tamari Sauce, Low Sodium: 3 tbsp – Adds a salty, rich flavour.
- Agave or Maple Syrup: 1 tbsp – Adds a bit of sweetness to balance the sauce.
- Flour: 1-2 tsp, to thicken the sauce – Makes the sauce thicker.
- Water: 1/2 cup – Helps make the sauce.
- Salt & Black Pepper: to taste – Enhances the flavours.
Instructions:
- Preheat and Prep:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Cook the Filling:
- Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Add garlic, red onion, and ginger, and cook for 1-2 minutes until fragrant.
- Add the ground turkey or tofu and cook until fully done. Then add the grated carrots, sliced mushrooms, and soy sauce. Cook until mushrooms are tender, about 3-4 minutes.
- Remove from heat and let the mixture cool a bit. Stir in the fresh parsley.
- Prepare the Rolls:
- Fill a large bowl with cold water. Soak each rice paper roll for 15-30 seconds until soft but still firm.
- Place the softened rice paper on a clean surface and add a scoop of the turkey or tofu mixture in the centre. Roll up like a burrito and place on the baking sheet. Repeat with the rest.
- Bake:
- Brush each roll with olive oil and sprinkle with sesame seeds. Bake for 35-45 minutes, turning the pan halfway, until crispy and golden brown.
- For the Ginger Sauce:
- Make the Sauce:
- Heat 1 teaspoon of olive oil in a small saucepan over medium-high heat. Add ginger and garlic and cook for 1 minute.
- Add tamari sauce, agave, flour, and water. Whisk until smooth and bring to a boil. Reduce heat and simmer for 5-7 minutes until thickened.
- Let the sauce cool a bit, then serve warm with the rice paper rolls.
Jheel’s Insider Tips:
- Extra Crispy Tips: Use a flat baking sheet to help the rolls crisp up evenly. Brush the rolls well with olive oil before baking, and don’t soak the rice paper too long—it should stay slightly firm.
- Gluten-Free Option: Use tamari sauce instead of soy sauce to make this recipe gluten-free.
Nutrition (per serving, 2-3 rolls):
- Calories: 320
- Protein: 25g
- Carbohydrates: 25g
- Fat: 12g
- Saturated Fat: 2g
- Fibre: 4g
- Sugar: 5g
Allergen Information
Contains: Soy and wheat (gluten)
Why I Love This Recipe
These rice paper rolls are a game-changer for dinner. They’re crispy, packed with protein, and full of fresh, colourful ingredients that make each bite exciting. You can stuff them with ground turkey or tofu and veggies, wrap them up in rice paper, and bake them until they’re perfectly crispy. They’re fun to make with the little ones too.
I’m a big Asian food lover and have recently been obsessed with rice paper rolls because of how versatile but yet tasty they can be. I wanted to curate a healthy, high-protein dinner that’s also full of flavour. The ginger sauce also adds an extra kick, making these rolls a complete and tasty meal.
