Rice paper roll of quinoa, pumpkin, capsicum, carrot and lettuce

Rice paper roll with chicken, quinoa, pumpkin, carrot, capsicum and lettuce (FODMAP Friendly)

A friend has recently moved to a low FODMAP diet. When we have dinner parties, I try to accommodate his diet with the simplest, freshest ingredients with low FODMAP. It is fun and challenging working with limited ingredients.

Here is a super easy recipe & well balanced – the pan fried capsicums & pumpkins add lots of sweetness to this dish, lettuce add  crunchiness, quinoa adds texture, chicken for protein.

Ingredients

(Makes approximately 10 rolls, serves 2 as a FODMAP recipe)

  • 100g chicken breast, thinly sliced
  • 1/2 cup quinoa
  • approx. 100g Jap pumpkin, julienne
  • 1/2 carrot, approx 60g, julienne
  • 1/2 capsicum, approx 50g, julienne
  • approx. 50g lettuce, thinly sliced
  • rice papers 
  • a little salt
  • a little olive oil

Method

  • Cook the quinoa according to the instruction on the pack; once cooked, set aside to cool
  • In a frying pan, brown the chicken breast with a little oil, then saute gently until cooked; sprinkle a little salt; transfer to a plate to cool
  • Saute the pumpkin with a little oil, until it is slightly caramelized & cooked (smell so good; transfer to a plate to cool
  • Saute the capsicum with a little oil; set aside to cool
  • Saute the carrot with a little oil; set aside to cool
  • Set up a large container of warm water (I use a large frying pan); dip the rice paper into the warm water quickly until it is all wet (takes 1-2 seconds); leave the rice paper flat on a plate for 30 seconds for the rice paper to soften
  • Roll up a little of each of the ingredients in the rice paper into a spring roll; serve immediately (or wrap in plastic wrap to avoid drying out)

Rice paper roll filling - quinoa, pumpkin, capsicum, carrot and lettuce.
Rice paper roll filling – quinoa, pumpkin, capsicum, carrot and lettuce.

Save

One comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s