Rice paper rolls with tofu, bamboo shoot, bean sprout and sesame (low FODMAP, gluten free, vegan)

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FODMAP vegan can be delicious too – tofu recipe #5.

A couple weeks ago I set out to see how many tummy friendly tofu recipes I could made. So far I have a rice noodle soup, an entree (pan fried tofu with chili & tomato salsa), a main (tofu chop suey) and a dessert (with ginger, pumpkin & tapioca). Perhaps the next dish would be a healthy snack that can be packed into a lunch box?

Vegetables can be quite plain, so the bamboo shoot will give the dish a kick of flavor.

Rice paper rolls with tofu, bamboo shoot, bean sprout and sesame (low FODMAP, gluten free, vegan)

The filling: tofu with bamboo shoot, bean sprout, potato, carrot, capsicum, sesame and coriander
The filling: tofu with bamboo shoot, bean sprout, potato, carrot, capsicum, sesame and coriander

Recipe is as follow:

Ingredients

(makes about 6 rolls; to share, or serve 1 as a low FODMAP recipe)

  • 100g firm plain tofu
  • 75g potato, julienne
  • 50g carrot, julienne
  • 50g capsicum, julienne
  • 50g bamboo shoot,  julienne
  • 50g bean sprout, washed
  • 50g green bean, sliced
  • 10g coriander,  roughly diced
  • 1 tbsp sesame seeds, lightly browned
  • 1-2 tsp light soy sauce  (use gluten free soy sauce for a gluten free option)
  • 1-2 tsp sesame oil
  • 1 tsp sugar
  • cooking oil
  • salt to taste
  • 6 medium size rice paper

Method

Bring a little cooking oil to medium-high heat in a frying pan, add tofu and and potato, spread them out a bit to brown, approximately 3 minutes; add carrot, capsicum, bamboo shoot, sugar, lightly toss, cook briefly (1 minute); add bean sprout, light soy sauce, sesame oil and salt to taste, toss; remove from heat, add sesame seeds and coriander, toss; transfer to a plate and let it cool slightly.

Grab a frying pan (or a round container) that is larger than the rice paper, pour in some water; submerge a  rice paper into the water then transfer it, flat, onto a plate; leave it on the plate for 1-2 minute to soften; place some filling on the rice paper, roll it up as a roll; repeat with the remaining ingredients.

Serve warm or at room temperature. Sprinkle some sesame seeds over the rice paper rolls if preferred.

Tofu rice paper roll ingredients

Main ingredients – carrot, green bean, potato, capsicum, tofu, bamboo shoot, bean sprout, coriander

 

Rice paper
Rice paper

 

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