A few days ago I set off to create a few vegan FODMAP dishes with alfalfa. The schedule was ‘interrupted’ by Chinese New Year with wrapping dumplings with extended family, chatting with friends on how to make ‘yee sang’, handing out red envelopes and, work. We don’t get any national holidays for Chinese New Year in Australia.
Here is my alfalfa recipes installment #2 – 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.
Recipe is as follow:
(Makes approximately 8 rolls , serves 2-4 as a low FODMAP recipe)
- 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
- 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.
- 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 rol
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.