Vegan Summer Rolls with Peanut Dipping Sauce RECIPE
If you’re craving something more exciting than the same old salads then look no further than these vibrant, vegan summer rolls. This vegan recipe is a Hench Herbivore all time favourite, they’re crunchy, colourful and incredibly satisfying! To make them even better, they’re absolutely perfect when paired with the mouth-watering peanut dipping sauce.
If you haven’t tried this healthy vegan recipe then you’re seriously missing out! Treat your tastebuds and make them your new go-to lunch.
Why You'll Love This Recipe:
Nutrient-Dense: Loaded with vitamins, minerals, antioxidants and fibre from the variety of veggies.
High Protein: Filled with tofu goodness - more protein means feeling fuller for longer, which can help curb those pesky cravings.
Quick and Easy: These summer rolls come together in no time. You could try including them in your vegan meal prep plans.
Customisable: Feel free to swap out vegetables for your favourites. Get creative and see what you come up with!
Oil-Free: A healthier, lighter alternative to traditional fried spring rolls.
This meal is ideal for weight loss because we've skipped calorie-dense oils and used powdered peanut butter - giving you all the peanutty flavour with 90% less fat than regular peanut butter! Plus, the abundance of vegetables provides a healthy dose of fibre to keep you feeling full and satisfied.
Check out some of the plant based power we’ve included in this recipe:
Tofu
High in protein for muscle building & repair
Purple Cabbage
Antioxidants and fibre for gut health & immune support
Lettuce
Vitamin K for bone health and vitamin A for eye health
Red Pepper
Vitamin C boosts collagen production & immune support
Cucumber
Helps keep you hydrated and supports healthy digestion
Carrot
Beta-carotene helps produce vitamin A for healthy vision & skin
With this recipe you’ll get maximum flavour with minimal calories. Let’s get started!
Macros (per serving)
518kcals, protein 37g, carbs 55g, fat 15g.
Equipment Needed:
Air Fryer (if you’re not using conventional oven)
Ingredients:
4 rice paper sheets
200g tofu (pressed)
1 tablespoon tamari OR soy sauce
40g purple cabbage, finely sliced
½ red bell pepper, sliced
¼ cucumber, sliced
1 ½ small carrot, grated
Lettuce leaves
For the peanut dipping sauce:
3 tablespoon powdered peanut butter
½ tablespoon nutritional yeast
1 tablespoon tamari OR soya sauce
2 tablespoon soya milk
½ tablespoon maple syrup
¼ teaspoon chili powder (optional)
Instructions:
Preheat the oven OR air-fryer to 200 degrees Celsius (400 Fahrenheit.)
Cut the pressed tofu into rectangles (½ inch or 1 cm slices approx.)
Add tamari and 1 tbsp water to a shallow dish or glass container.
Add the tofu and toss to coat.
Add tofu to a baking tray lined with parchment paper and bake in the oven OR air-fryer for 10 minutes. Remove, flip and cook for another 5-10 minutes until golden.
Place all the peanut sauce ingredients in a small bowl and whisk to combine. Add a little water if necessary to create desired consistency.
To assemble the spring rolls, add water to a shallow plate and submerge rice paper rolls one at a time for a few seconds each. Remove and place on a large plate or cutting board.
Place red cabbage, red pepper, cucumber, carrot, lettuce and a slice of baked tofu in the centre of the rice paper roll.
Carefully fold the sides of the rice paper roll onto the fillings. Then gently start to roll the bottom flap, making sure everything is nice and tight, and continue rolling until the wrapper is closed. Serve with peanut sauce for dipping.
Pro tip: To boost the protein content even further, you could add a tablespoon of hemp seeds hearts to the filling. These seeds are also packed with healthy fats and fibre!
Vegan Summer Rolls
Equipment Needed
Ingredients
- 4 rice paper sheets
- 200g tofu (pressed)
- 1 tablespoon tamari OR soy sauce
- 40g purple cabbage, finely sliced
- ½ red bell pepper, sliced
- ¼ cucumber, sliced
- 1 ½ small carrot, grated
- Lettuce leaves
For the peanut dipping sauce:
- 3 tablespoon powdered peanut butter
- ½ tablespoon nutritional yeast
- 1 tablespoon tamari OR soya sauce
- 2 tablespoon soya milk
- ½ tablespoon maple syrup
- ¼ teaspoon chili powder (optional)
Instructions
- Preheat the oven OR air-fryer to 200 degrees Celsius (400 Fahrenheit.)
- Cut the pressed tofu into rectangles (½ inch or 1 cm slices approx.)
- Add tamari and 1 tbsp water to a shallow dish or glass container.
- Add the tofu and toss to coat.
- Add tofu to a baking tray lined with parchment paper and bake in the oven OR air-fryer for 10 minutes. Remove, flip and cook for another 5-10 minutes until golden.
- Place all the peanut sauce ingredients in a small bowl and whisk to combine. Add a little water if necessary to create desired consistency.
- To assemble the spring rolls, add water to a shallow plate and submerge rice paper rolls one at a time for a few seconds each. Remove and place on a large plate or cutting board.
- Place red cabbage, red pepper, cucumber, carrot, lettuce and a slice of baked tofu in the centre of the rice paper roll.
- Carefully fold the sides of the rice paper roll onto the fillings. Then gently start to roll the bottom flap, making sure everything is nice and tight, and continue rolling until the wrapper is closed. Serve with peanut sauce for dipping.
Nutritional Information
(per serving)
Notes
Looking for more delicious vegan meals to fuel your health and nutrition? Check out our range of e-books loaded with recipes for breakfasts, main meals, and tasty treats.
These summer rolls boast an explosion of flavour that’ll brighten up your plate in no time. Make plant-based healthy eating easy with this perfect blend of fresh, crunchy veggies and savoury tofu.
If you’ve made these vegan summer rolls for yourself, we can’t wait to see your masterpieces. Share your pics and tag us over on Instagram:
@hench.herbivore
If you’re looking for more great tasting meals like this then check out our nutrition packed plant based meal plans and great range of vegan recipe e-books.
We also offer 1:1 online coaching services and we would LOVE to work with you! If you’re serious about taking control of your health and fitness please get in touch and book a free call now.
Warmly,
Paul & Gemma
Hench Herbivore
