Servings:(4 rolls per serve)
Oh hello gorgeous low FODMAP veggie-packed rice paper rolls smothered in peanut satay sauce! Do you want to be my lunch date?
These little gems aren’t much to look at BUT you can taste the freshness. The chewy rice paper rolls. The crunchy veggies. The little pops of herby goodness. The peanut satay sauce. It is so good.
Now we made these rice paper rolls using tempeh that we marinated overnight in this epic soy sauce, sriracha and maple syrup concoction. However, if you aren’t ready to invite tempeh into your life just yet, then that’s okay and you can swap it out for some grilled chicken instead.
Prep in advance: The trick to making these rice paper rolls a quick and easy lunch or throw together dinner is to have the tempeh prepped and cooked early, so do this at the start of your week and keep it in the fridge.
FODMAP notes: Small amounts of sriracha sauce are low FODMAP so you can enjoy the amount used in this recipe.
Servings:(4 rolls per serve)
Prep In Advance
Prep the tempeh. Slice into large rectangles, place in a small saucepan and cover in hot water. Bring the water to a boil, turn down the heat and allow to simmer for 10 minutes. Then drain. Place the tempeh in a bowl or container. In a separate glass or small bowl, whisk together the soy sauce, maple syrup, crushed ginger and sriracha sauce. Then pour over the tempeh. Allow to marinate for at least 2 hours or overnight in the fridge.
Create the Rolls
Wrap the rice rolls individually in plastic wrap or in a damp tea towel in an airtight container - make sure you separate the wraps otherwise they will stick together. Store in the fridge for up to 2-3 days.
When buying cabbage make sure you choose common cabbage or red/purple cabbage (these are low FODMAP) not savoy cabbage which can be high FODMAP.
Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Check the crushed ginger does not contain garlic. Crushed ginger is grated ginger that has been preserved in a jar. You can swap it for fresh ginger if you prefer.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Make your lemon juice and lemon zest from fresh lemon.
Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), agave syrup.
The amount of wheat in regular soy sauce is low FODMAP, however if you are feeling concerned you can buy gluten free soy sauce (Tamari).
Check the peanut butter is gluten free.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More