low fodmap diet spring roll recipe

Low FODMAP Diet Spring rolls Recipe


Rice paper (6 inches but any size would do, you’ll just use more filling)
12 medium shrimp
1 turnip
1 carrot
1 zucchini
1 cup of cilantro
1/2 cup of mint
1/2 cup of basil

Marinade for the Shrimp

Put all the ingredients below in a ziplock bag and make the shrimp gets fully covered. Refrigerate for at least 30 min.
1 tablespoon of scallions (green part only)
2 teaspoons of chopped ginger
2 teaspoons of gluten-free soy sauce
1 teaspoon of fish sauce
1 tablespoon of garlic-infused olive oil
1 tablespoon of coconut oil
A pinch of white pepper

Peanut sauce

1- Mix all ingredients below together in a bowl
1/4 cup natural smooth peanut butter (low or no sugar)
2 tablespoons freshly squeezed lime juice (from about 2 medium limes)
2 tablespoons wheat-free soy sauce
2 teaspoons cane syrup (or sugar)
2 teaspoons fish sauce
1 teaspoon dried red chili flakes – Use if you don’t normally experience gut irritation
2 tablespoons garlic-infused oil

2- While the shrimp marinate, julienne the carrot, turnip and zucchini.

3- You can use all the ingredients raw for the filing but I like to flash sauté with coconut oil using salt and white pepper to taste. Just soften everything up a little (don’t overcook).

4- Sauté the shrimp until the shrimp is orange/pink. Be careful not to cook too much otherwise the shrimp will be rubbery.

Make the rolls

1- Get all the ingredients ready in front of you. Put warm water in a bowl big enough to dip the rice paper in it. Put the rice paper in for 3 to 4 seconds until its soft. Make sure to work fast with the rice paper gets really sticky and will break if you take too long.

2- Place cilantro leafs on the rice paper first, then the shrimp and a little bit of each vegetable. After that, break some basil and mint leaves on top. Fold the sides first and then roll it to make the roll.

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