Rainbow Rice Paper Rolls
These vibrant, rice-paper rolls are packed with a rainbow of vegetables and plant diversity, making them a fibre-rich, gut-friendly option. Light, refreshing, and easy to share, they’re perfect whether you’re bringing a dish to share or serving them as a healthy snack at home.
Serves: 2 (makes 6–8 rolls)
Ingredients
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1 medium carrot, julienned
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½ cucumber, cut into matchsticks
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½ red capsicum, thinly sliced
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1 cup purple cabbage, finely shredded
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1 cup spinach leaves
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8–12 fresh mint leaves
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150 g firm tofu, sliced into thin strips
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1 tsp soy sauce (for pan-searing tofu)
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Pinch of salt
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2–3 tbsp beetroot sauerkraut (optional)
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6–8 rice paper sheets
Dipping Sauce
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2 tbsp peanut or almond butter
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1 tbsp soy sauce
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1 tsp honey or maple syrup
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2–3 tbsp warm water (to thin to desired consistency)
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Optional: pinch garlic powder or ginger powder
Instructions
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Heat a pan with a little oil spray. Add tofu strips, 1 tsp soy sauce, and a pinch of salt. Cook 3–4 mins until lightly golden.
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Julienne carrot & cucumber. Thinly slice capsicum. Shred cabbage. Wash spinach + mint.
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Dip each sheet in warm water for 5–8 seconds, place on a plate.
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Layer spinach, tofu, sauerkraut (if using), veggies, mint.
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Fold sides in, then roll tightly.
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Whisk nut butter, soy sauce, and honey. Add warm water gradually until smooth and creamy.
THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
