As the crisp autumn air rolls in, it’s time to enjoy seasonal produce in fresh, creative ways. Enter autumn-inspired healthy spring rolls. These beauties are packed with protein, fibre, and all the vibrant colours of fall, making them a perfect snack, lunch, or light dinner. Wrapped in rice paper, they’re naturally gluten-free, and with the right balance of textures and flavours, they’re as satisfying as they are nutritious.
Let’s dive into this wholesome recipe, which comes with a delicious, tangy dipping sauce to tie it all together!
Ingredients:
For the Spring Rolls:
- 8 rice paper wrappers
- 200g cooked quinoa (or brown rice, if preferred)
- 1 block of firm tofu, pressed and cubed (or grilled chicken for a non-vegetarian option)
- 1 medium sweet potato, roasted and sliced into strips
- 1 medium beetroot, thinly sliced
- 1 carrot, julienned
- 1 cup shredded red cabbage
- 1 handful of fresh spinach or kale
- 1 tbsp olive oil
- 1 tsp smoked paprika (for seasoning the tofu or chicken)
- Salt and pepper to taste
- Fresh herbs: a small handful of coriander and mint
For the Dipping Sauce:
- 2 tbsp almond butter (or peanut butter)
- 1 tbsp soy sauce (or tamari for a gluten-free option)
- 1 tbsp maple syrup
- Juice of 1 lime
- 1 clove garlic, minced
- 1 tsp grated ginger
- Water to thin, as needed
Instructions:
1. Prepare the Protein and Veggies
If using tofu, press it to remove excess water, then cube it. Heat a pan with olive oil and pan-fry the tofu until golden on all sides. Season with smoked paprika, salt, and pepper. If using chicken, grill it until fully cooked and shred or slice into strips.
Roast the sweet potato: Cut it into thin strips, toss with a little olive oil, salt, and pepper, and roast at 200°C for 20-25 minutes until tender and slightly crispy.
Thinly slice the beetroot, carrot, and cabbage, and wash the spinach or kale. Set aside.
2. Cook the Quinoa
Cook the quinoa according to package instructions and let it cool. This grain adds a punch of plant-based protein and fibre, making the spring rolls more filling and nutritious. Feel free to use brown rice if you prefer a heartier texture.
3. Assemble the Spring Rolls
Prepare a wide, shallow dish of warm water. One by one, dip the rice paper wrappers in the water for 10-15 seconds until soft and pliable.
Lay the wrapper flat on a clean surface. In the centre, layer a bit of quinoa, a few strips of roasted sweet potato, tofu or chicken, beetroot, carrot, cabbage, and a few spinach leaves. Don’t forget to add a couple of fresh herbs (mint and coriander) for that extra autumnal freshness.
Fold the bottom of the wrapper over the filling, fold in the sides, and then roll it up tightly. Repeat with the remaining wrappers and filling ingredients.
4. Make the Dipping Sauce
In a small bowl, whisk together the almond butter, soy sauce, maple syrup, lime juice, garlic, and ginger. If it’s too thick, thin it out with a bit of water until it reaches your preferred consistency. Taste and adjust: more lime for zing, more maple syrup for sweetness, or extra soy sauce for saltiness.
5. Serve and Enjoy
Arrange your spring rolls on a platter and serve with the dipping sauce on the side. These can be eaten immediately or stored in the fridge for a few hours, making them great for meal prepping.
Why This Recipe Works
These autumn-inspired spring rolls are the perfect balance of protein and fibre, ideal for those who want to stay fuller for longer without feeling heavy. Here’s why they’re a nutritional powerhouse:
Protein: Quinoa and tofu (or chicken) are both excellent sources of protein. Tofu gives you all the essential amino acids, while quinoa is a complete plant protein.
Fibre: The vegetables (sweet potato, beetroot, carrots, and cabbage) bring loads of fibre, aiding digestion and keeping your gut happy.
Healthy Fats: The almond butter in the dipping sauce provides healthy fats, which help absorb the fat-soluble vitamins in the vegetables.
Customisation Tips
Make it Vegan: Stick with the tofu option for plant-based protein.
Add More Crunch: Toss in some sliced almonds or pumpkin seeds for a bit of texture and a boost of healthy fats.
Switch Up the Veggies: Use roasted butternut squash or parsnips if they’re more your style. Swap kale for spinach if you want a milder taste.
These high-protein, high-fibre spring rolls are the perfect way to embrace autumn’s flavours while keeping things light and nutritious. Plus, they’re fun to make and perfect for dipping into that creamy almond butter sauce! Enjoy them as a healthy snack, or light meal, or even pack them for lunch. They’re guaranteed to be a hit with both adults and kids alike.
