This week I decided to revisit a wonderfully fresh recipe from the past, healthy summer rolls with a spicy mango sauce for dipping. There are two things I love about this recipe. First is that it is filled with different vegetables. Forget that lonely piece of lettuce – these contain lettuce, carrots, daikon, bell pepper and herbs! The second is the unique, fresh and friendly sauce for everyone. Don’t get me wrong, I love peanut sauce, but this is a tasty twist that just happens to be naturally gluten-free, dairy-free, nut-free, soy-free, sesame-free AND peanut-free.
Summer rolls with spicy mango sauce and without main allergens
This recipe was originally shared with us over ten years ago as a sample of Gluten-free Asian cuisine, by Laura B. Russell. But I updated it and I have some additional notes.
- Vegetables – Don’t feel married to the vegetables in this recipe. If you don’t have one on hand, omit it or add another one. Just in case you are unfamiliar, daikon radish is an Asian root that is becoming increasingly popular in regular grocery stores. If you can’t find it, jicama is a tasty substitute with a nice crunchy texture.
- Protein – There are options for almost every dietary requirement in the recipe, but you can also skip the added protein and enjoy them as pure vegetable salad rolls. Laura says imitation crabs should be avoided as many brands contain gluten, milk and/or other major allergens – yes, seriously!
- sauce – If you fancy peanut sauce, Laura has included a recipe for that! His Peanut Dip pairs perfectly with these summer rolls, and is also naturally dairy-free, gluten-free, sesame-free, and even coconut-free. But he uses peanuts, of course, and also calls for gluten-free soy sauce or tamari.
Special dietary notes: hypoallergenic summer rolls
By ingredients, this recipe is dairy-free/dairy-free, egg-free, gluten-free, nut-free, peanut-free, sesame-free, and optionally soy-free. There are even fish-free and shellfish-free options!
For vegan and vegetarian summer rolls, use the tofu option and a vegan “fish” sauce. Alternatively, you can use gluten-free soy sauce or tamari. For soy-free, skip the tofu, use more veggies and sub-coconut amino acids for the fish sauce.
Healthy summer rolls with spicy mango sauce
Author: Laura B. Russell
Type of recipe: Aperitif
- 3 ounces of dried rice vermicelli
- ¾ pound or 2 cups cooked crabmeat (not imitation crab), peeled shrimp, sliced chicken, sliced pork, or sliced tofu (plain or baked)
- 2 carrots, grated
- 1 small red bell pepper, thinly sliced
- 1 cup shredded lettuce
- ½ cup grated daikon radish
- ½ cup loosely packed fresh coriander leaves
- ½ cup loosely packed fresh mint leaves
- Juice of ½ lime
- 2 tablespoons of fish sauce
- 16 sheets of rice paper / spring rolls
- 1¼ cup diced mango
- ¼ cup loosely packed fresh cilantro leaves
- 2 tablespoons unseasoned rice vinegar
- 1 tablespoon grated fresh ginger
- 1 tablespoon oil
- 1 jalapeño pepper, seeds and ribs removed
- ¾ teaspoon of salt
- Cook noodles according to package directions (boiled, not fried). Rinse the noodles in cold water and squeeze out the excess water. Cut the noodles into shorter lengths and transfer them to a large bowl.
- Add the crab, carrots, bell pepper, lettuce, radish, cilantro and mint to the noodles and stir until well blended. Add lime juice and fish sauce and toss to coat well.
- Fill a large bowl or large shallow dish with warm water. Put a sheet of rice paper in the water and let it soak until malleable, about 30 seconds. Carefully remove the wrapper onto a clean tea towel or cutting mat. Put about ½ cup of filling on the bottom third of the wrapper and arrange the filling, crosswise, in a log, leaving a border of about 1 inch around the sides. Bring the lower part of the wrap over the filling to enclose it. Fold the sides of the wrapper over the filling, then roll into a tight cylinder. Press lightly to seal the edges. Transfer the finished rolls to a dish and cover with a damp paper towel. Repeat with remaining pasta and filling.
- The rollers can be assembled several hours in advance. Cover them with a damp paper towel, then wrap them in plastic wrap and refrigerate. Serve with mango sauce and/or peanut sauce.
- Put the mango, cilantro, vinegar, ginger, oil, jalapeño, and salt in your blender and puree until smooth.
- Store the sauce in an airtight container in the refrigerator for up to 3 days.
Portion: 2 rolls + 3 tablespoons of sauce calories: 190 Big: 2.7g Saturated fat: .3g Carbohydrates: 31.9g Sugar: 6.3g Sodium: 1019mg Fiber: 1.9g Protein: 7.8g
More gluten-free and hypoallergenic entrees
Mushrooms stuffed with ratatouille
Buffalo Cauliflower with Sunflower Ranch Dip
Dreena’s Plant-Based Queso