Low Fodmap Fresh Rice Paper Rolls with Tempeh & Satay Sauce
Low Fodmap Fresh Rice Paper Rolls with Tempeh & Satay Sauce
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.
Ingredients
Make gluten free(4 rolls per serve)
MARINATED TEMPEH
soy sauce
FODMAP
pure maple syrup
FODMAP
grated/crushed ginger
FODMAP
PEANUT SATAY SAUCE
peanut butter
FODMAP
Gluten Free
lemon juice
FODMAP
soy sauce
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. 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 and discard 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.
grated/crushed ginger
FODMAP
RICE PAPER ROLLS
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- 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
- 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.
- 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).
- 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.
- 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.
- 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!
- 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.
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
Stop wondering what to cook next
Get weekly meal plans, automatic shopping lists and over 1,200 dietitian-reviewed recipes, all in one place.
Explore FODMAP Made EasyReady to personalise your low FODMAP diet?
Learn how to confidently complete FODMAP reintroductions with step-by-step courses, symptom tracking and practical guidance.
Learn more
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
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
More Recipes You Might Enjoy
View all recipes >
Low FODMAP Hawaiian Toastie
Lunch
Low FODMAP Slow Cooked Chicken Stock
Condiments
Low FODMAP Dark Chocolate & Raspberry Brownie
Baking
Low FODMAP Spiced Christmas Carrot Cake
Baking
Low FODMAP Coconut Chilli Chicken Noodles
Dinner
Low FODMAP Dark Chocolate Energy Bites
Dessert
Low FODMAP Quinoa Porridge with Berries
Breakfast
Creamy Low FODMAP Eggnog
Christmas
Low FODMAP Chocolate Chia Breakfast Bowl
Breakfast
Low FODMAP Chive & Onion Infused Dip
Condiments
Everything you need to succeed on the low FODMAP diet
From recipes and meal plans to reintroduction guidance and symptom tracking, FODMAP Made Easy helps take the guesswork out of managing your gut symptoms.
- ✓Step-by-step low FODMAP guidance
- ✓Weekly meal plans & shopping lists
- ✓Dietitian email support
- ✓1,200+ low FODMAP recipes
