Rice paper rolls of quinoa, coriander, alfalfa and sesame seeds (FODMAP friendly)

Rice paper rolls of quinoa flavored with sesame oil and coriander, lettuce, carrot, capsicum, alfalfa, sesame seeds,  and a small squeeze of BBQ sauce.

Can’t find any rice paper? Don’t worry, the recipe also works as a salad.

Ingredient

(Makes approximately 8 rolls , serves 4 as a FODMAP recipe)

Quinoa mixture

• 1/2 cup of quinoa (I used 1/4 cup red and 1/4 cup  white quinoa for color)
• 15g coriander, stalk only, finely chopped
• 2 tbsp sesame seeds
• 1 tbsp sesame oil
• salt and black pepper to taste

Others

• 15g coriander, green leafs only, roughly teared up
• some lettuce leafs – I used rocket and butter lettuce
• 1 small carrot, skin peeled, julienne
• 1 handful of alfalfa, approximately 20-30g
• 1/4 of a red capsicum, cleaned and sliced, approximately 30g
• 2 tbsp BBQ sauce (use a gluten free BBQ sauce for a gluten free option)
• approx 8 rice paper sheet

FODMAP note – according to Monash University, FODMAPs were not detected in butter & rocket lettuce, carrot and red capsicum; there is only trace of FODMAPs in alfalfa. Hence butter and rocket lettuce, carrot, red capsicum and alfalfa can be eaten freely while on a a FODMAP diet.  The recommended portion for coriander is 16g per serve, and BBQ sauce is 2 tbsp per serve.

Method

Quinoa mixture

• Cook quinoa per instruction on the pack; once cooked, leave aside to cool.
• Mix cooked quinoa with sesame oil, sesame seed and chopped coriander stalk; season with salt and black pepper.

Rice paper roll

Wet a rice paper sheet with some water; shake off excess water,  leave it on a plate, flat, for about 10 seconds to soften.

Place some lettuce, coriander, carrot, capsicum, alfalfa and a small dash of BBQ sauce at the bottom half of the rice paper; roll up the rice paper, folding in both sides.

Serve at room temperature.

If you can’t fine any rice paper, serve it as a salad.

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