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.

Tofu rice paper roll with bamboo shoot, bean sprout, green bean, capsicum, potato and sesame (FODMAP friendly, gluten free, vegan)

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

Recipe is as follow:


(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


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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