Low Fodmap Fresh Rice Paper Rolls with Satay Sauce

Ingredients

MAKE GLUTEN FREE

Servings:

(4 rolls per serve)

MARINATED TEMPEH

250   tempeh
1.5   soy sauce*
1.5   pure maple syrup*
2   sriracha sauce
0.5   crushed ginger*
0.5   neutral oil (rice bran, canola, sunflower)

PEANUT SATAY SAUCE

4   peanut butter*
2   lemon juice*
2   water
3   brown sugar
1.5   soy sauce*
0.5   garlic infused oil*
0.5   crushed ginger*

RICE PAPER ROLLS

12   rice paper wrapper
1   small cucumbers
120   carrot (cut into matchsticks)
90   red cabbage (finely sliced)*
12   fresh mint (roughly chopped)
10   fresh cilantro (roughly chopped)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low Fodmap Fresh Rice Paper Rolls with Satay Sauce

Last updated Oct 10th, 2019

PREP IN 20 MIN
COOKS IN 30 MIN
SERVES 3
(4 rolls per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Audrey Inouye (RD)
FEATURED IN Dinner, Lunch, Vegetarian Options

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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

(4 rolls per serve)

MARINATED TEMPEH

250   tempeh
1.5   soy sauce*
1.5   pure maple syrup*
2   sriracha sauce
0.5   crushed ginger*
0.5   neutral oil (rice bran, canola, sunflower)

PEANUT SATAY SAUCE

4   peanut butter*
2   lemon juice*
2   water
3   brown sugar
1.5   soy sauce*
0.5   garlic infused oil*
0.5   crushed ginger*

RICE PAPER ROLLS

12   rice paper wrapper
1   small cucumbers
120   carrot (cut into matchsticks)
90   red cabbage (finely sliced)*
12   fresh mint (roughly chopped)
10   fresh cilantro (roughly chopped)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Nutrition per serve

    | |
Calories 472
Fat 23.5g
Saturates 4.7g
Protein 24.4g
Carbs 48.2g
Sugars 17g
Fibre 3.7g
Salt 0.9g
Iron 4.5mg
Calcium 175.6mg
Calories 472
Fat 23.5g
Saturates 4.7g
Protein 24.4g
Carbs 48.2g
Sugars 17g
Fibre 3.7g
Salt 0.9g
Iron 4.5mg
Calcium 175.6mg
Calories 472
Fat 23.5g
Saturates 4.7g
Protein 24.4g
Carbs 48.2g
Sugars 17g
Fibre 3.7g
Salt 0.9g
Iron 4.5mg
Calcium 175.7mg
    | | |

    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

  1. Prep the satay sauce. Soften the peanut butter in the microwave for 30 seconds. Place all the ingredients in a small bowl. Then blend using a fork until smooth. You might need to add another 1 to 2 tablespoons of water to loosen the mixture if needed.
  2. Heat a large frypan over medium high heat. Add the neutral oil. Fry the marinated tempeh for 3 to 4 minutes each side until golden brown. Remove and slice into pieces (you want the same number of pieces as rice wraps).
  3. Prep your vegetables. Slice the cucumber into small sticks, cut the carrot into small match sticks, thinly slice the red cabbage and chop the fresh herbs.
  4. Fill a large bowl with warm water. Dip the rice paper wrapper into the water until you feel it start to soften (15-20 seconds). Place the wrapper on a damp towel.
  5. On the bottom third of the wrapper, place a small amount of carrot, cucumber, and red cabbage, then top with fresh herbs and tempeh. Try not to overstuff the roll!
  6. Roll it up: fold the two small sides up (like a burrito), then gently pull the bottom of the roll up and over the filling (tuck the filling in using your hands). Repeat with the remaining wrappers and fillings.
  7. Serve the rice paper rolls with the satay dipping sauce.

    Storage Tips:

    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.

Buying Tips

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).

Gluten Free Tips

Check the peanut butter is gluten free.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

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

Professional Reviewer: Audrey Inouye (RD)

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