Characteristics
This is a fresh and light meal that is great to enjoy during the hot seasons of the year when lighter meals are beneficial. Of course, it can be enjoyed as a side to a meal or as an appetizer too at any time of the year. It is mostly raw and incorporates the nutritional goodness of fresh, living sprouts. It offers healthy carbohydrates, fats and protein, as well as a variety of vitamins and minerals. It is naturally low in sodium, high in fiber, and cholesterol-free.
TYPE: Lunch, Dinner, Appetizer
PREP TIME: < 15 – 30 mins (depending on quantity)
SERVINGS: not set, make according to personal needs
- Mostly Raw
- Vegan / Plant-based
- Wheat-free or Gluten-free (depending on choice of sauce ingredients)
- Corn-free
- Soy-free (if not using sauce)
- Peanut-free or Nut-free (depending on choice of sauce ingredients)
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- Rice Paper Wrappers
- Fresh, Organic Pea Sprouts OR your favorite organic sprouts of choice
- Organic Avocado
- Organic Tomatoes
- Organic Cucumber
- Organic Bell Peppers
- Water
Dipping Sauce:
- 1/4 cup Organic Tamari Sauce
- 1 Organic Orange - for fresh juice squeezed
- 1 TBSP Organic Almond Butter OR Organic Peanut Butter
- 2 TBSP Organic Rice Vinegar OR Apple Cider Vinegar
- 1 Organic Garlic Clove
- 2 Organic Medjool Dates OR 1 TBSP Organic Maple Syrup
- Optional - 1/4 tsp Organic Cayenne Pepper
- Filtered water
TOOLS:
Preparation Steps
- Prepare all the vegetables first, by washing, cutting and placing them all on a plate to facilitate the wrapping process.
- Wash and trim the sprouts so that they take up about ¾ of the length of the rice paper diameter.
- Wash the avocado, cut in half, remove the pit and the skin and slice lengthwise. Refer to this instructional video if needed.
- Wash the tomatoes, remove the core, and cut up lengthwise into rectangular slices.
- Wash the cucumber, peel if desired, and cut into long slices that are no more than ¾ of the length of the rice paper.
- Wash the bell peppers and slice into slender long pieces.
- Prepare the dipping sauce using the high-speed blender.
- Peel the garlic clove and add to the blender.
- Remove the pits from the dates (if using dates) and add to the blender.
- Wash the orange, cut it in half, and squeeze all of its juice into the blender.
- Add all of the reminaing ingredients to the blender and blend everything together on high speed until smooth and creamy. Adjust the consistency of the sauce if it is too thick with small amounts of water.
- Get 1 rice wrapper ready at a time. Place some warm/hot water into a large, shallow bowl and dip the wrapper into it, leaving it in until it begins to soften and feels flexible (about 15 to 30 seconds).
- Immediately upon removal from the water, place the softened rice paper on a plate and place in the center of it some sprouts, avocado, tomato, cucumber and sliced peppers lengthwise. Be sure to place ample amounts of these veggies inside, yet at the same time not to overfill. It may take practice with one or two wrappers to get them just right. 5 Fold in both short ends of the wrapper over the veggies to hold them inside. Then, take one long side of the paper, place over the veggie mix and roll the whole thing applying some pressure while doing so, in order for the contents to be firmly held in place — like wrapping a package. The rice paper will stick itself together.
- Once tightly rolled and intact, using a very sharp knife carefully cut the rolls in half and place on meal plates.
- Serve with the dipping sauce and enjoy!
Meal Nutritional Benefits
Brown Rice
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins, including choline and folate
- provides minerals, especially phosphorus, potassium, magnesium, calcium, manganese, zinc, iron, and selenium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Sprouts
- naturally low in carbohydrates and are virtually fat-free
- a source of fiber and protein
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide lots of vitamins, including vitamins A, C, some Bs, E, and K
- provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
- to learn more read Understanding Sprouts - nutrition and life energy
Avocados
- provide healthy fats, protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
- provide minerals, especially in potassium, phosphorus, magnesium, calcium, zinc, iron, and selenium
- support optimal health, weight, healing, and prevention
- support proper eye health, skin health, and immune health
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Tomatoes
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support healthy eye health, immune health, and digestive health
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Cucumber
- low source of carbohydrates and protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides many vitamins and minerals
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
- helps to regulate proper fluid balance
Cayenne Chili Pepper
- not a significant source of calories or macronutrients
- provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
- provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Oranges
- provide healthy carbohydrates, fiber, a little protein, and are virtually fat-free
- provide lots of phytonutrients and antioxidants
- provide vitamins, most specifically vitamin C and some B vitamins, including folate
- provide minerals, especially potassium, calcium, and copper
- support optimal health, weight, healing, and prevention
- support immune function and protect against infections
- protect against cardiovascular disease, cancer, kidney stones, ulcers, and rheumatoid arthritis
Medjool Dates
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide phytonutrients and antioxidants
- have anti-cancer and anti-inflammatory properties
- provide vitamins, especially the B vitamins
- provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
- support optimal health, energy, weight, healing, and prevention
- support digestive, immune, and cardiovascular health
Garlic
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, especially vitamin C and some B vitamins
- provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
- supports optimal health, weight, healing, and prevention
- supports the immune system and iron metabolism
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
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