Easy hand rolls of alfalfa, carrot, capsicum, rocket and sesame seeds (low FODMAP, gluten free, vegan)

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As I mentioned, I recently connected with my high school classmates on WeChat. I pleasantly discovered how diverse my school mates had become. One of the ladies is now a devoted Buddhist. She posted many photos of pagodas, Buddha, and vegetarian food. ‘You like cooking’, she said, ‘do you cook vegan food?’. She recommended sprout alfalfa and sent me a full description of its benefits.

‘Sure, I will made a few dishes tomorrow’.

I loved alfalfa, so dedicate and beautiful to look at. While I attended university in early 90s, alfalfa was in nearly every sandwiches I bought from the canteen. The sandwiches were charged by weight. Alfalfa is so light that I could have a ham and alfalfa sandwich for about $1. Bargain.

Here is my first installment of the alfalfa menu – easy hand rolls of rice, alfalfa, carrot, capsicum, rocket leafs, BBQ sauce and sesame seeds.

(Serve 1 as a low FODMAP recipe)

Ingredients  – makes 2 rolls

  • 1 nori sheet, cut into half
  • 4 tbsp of boiled rice  ( I used medium grain)
  • 1/3 of a carrot, julienne
  • a few rocket leafs
  • 2 tbsp alfalfa sprout
  • 2-3 tsp of BBQ sauce  (use a gluten free BBQ sauce for a gluten free option)
  • a few slices of red capsicum
  • 2 tsp sesame seeds, lightly toasted

According to Monash University, FODMAPs were not detected in carrot. Only trace amounts of FODMAPs were detected in rocket lettuce and alfalfa. Carrot, rocket, alfalfa can be eaten in ‘as you please’ quantity.

The recommended serving size for capsicum is 1/2 cup, or 52g.


Roll all the ingredients up into 2 hand rolls. See below video on method.




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