Summer rolls are a refreshing, light, and colorful dish from Vietnamese cuisine. Filled with crunchy vegetables, fresh herbs, protein-packed tofu, and creamy peanut sauce, these rolls are as nutritious as they are delicious. They’re simple to prepare, highly versatile, and make an excellent choice for a starter, light lunch, or a healthy snack on the go.
The colorful array of ingredients highlights the concept of "Eating the rainbow," where each color brings its own unique set of nutrients to your plate. Learn more about the benefits of this approach below - but first, let's dive into the recipe:
Summer rolls - bring lots of colourful vegetables to your plate.
Recipe for summer rolls with peanut sauce
Ingredients for 20 rolls:
- 20 sheets of round rice paper
- 200 g glass noodles (or rice noodles)
- 250 g (smoked) tofu
- 1/2 cucumber
- 2 carrots
- 1 red bell pepper
- 1 yellow bell pepper
- 150 g red cabbage
- 2 avocados
- 1 mango
- fresh mint
- fresh coriander (or parsley)
- (black) sesame
Tofu marinade:
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tbsp olive oil
- 1 tbsp maple syrup
- 1 tbsp lemon juice
- 1 squeezed garlic clove
- 1 tsp freshly grated ginger
- Salt & Pepper
Peanut sauce:
- 1/2 lemon or lime (squeezed)
- 150 g peanut butter
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp freshly grated ginger
- 1 squeezed garlic clove
- 1 tbsp maple syrup
- Water
The vegetables are chopped and then wrapped in rice paper.
Preparation
- Cut the tofu into slices of approx. 1 cm. Place on a double sheet of kitchen roll, cover with another piece of kitchen roll and squeeze out the liquid. This process helps the tofu release excess moisture, allowing it to absorb the marinade more effectively and achieve a firmer texture. Afterward, cut the tofu slices into thirds to create sticks.
- For the marinade, mix all the ingredients together. Place the tofu sticks in the marinade so that they are well covered. Leave to marinate for at least an hour (the longer the better). Then fry in oil until nice and crispy.
- Preparation of the peanut sauce: Mix all ingredients well until a creamy mixture is formed. Add water as needed - the sauce should not be too runny.
- Chop vegetables: Cut all vegetables and the mango into long, thin sticks and place them on plates within easy reach.
- Prepare glass or rice noodles according to package instructions.
- Fill a large, shallow bowl with warm water. Dip the rice paper briefly (about 5 seconds) into the warm water. Remove and place on a large plate. The rice paper will become softer once it is on the plate.
- Place mint leaves, coriander or parsley, chopped vegetables, mango, avocado, a few glass noodles and fried tofu in the middle of the rice paper. Even though it's tempting - don't overload! Pour some peanut sauce evenly over it. Now place the bottom and top ends of the rice paper over the vegetables. Fold the left side inwards over the filling and roll carefully while holding the filling with your fingers and gently pressing it into shape. Hold the rice paper taut when rolling, but make sure it doesn't tear.
- Sprinkle the summer rolls with sesame seeds and chopped peanuts, dip in more peanut sauce if desired and enjoy.
Tip: Why keep the fun to yourself? Invite your friends and share the work! Chop, fill, and roll together for a sociable and enjoyable evening.
Eat the rainbow 🌈
Have you ever heard of the concept of “Eating the Rainbow”? The idea is to include a variety of colorful fruits and vegetables in your diet. The different colors of plant-based foods are linked to distinct nutrients, each offering unique health benefits. By eating a diverse range of colors, you ensure your body receives a broad spectrum of essential vitamins, minerals, and antioxidants like polyphenols, which help keep you healthy and fit!
The table below highlights some of the health benefits often associated with each color, along with the ingredients from the summer roll recipe that embody these benefits. However, every food contains even more plant compounds that play vital roles in various bodily processes, support the gut microbiome, and may even have anti-cancer properties (1,2).
| Color | Summer roll ingredient | plant compounds | Health effects |
| Red | Red bell pepper | Carotenoids, vitamin C, polyphenols such as anthocyanidins & lycopene | Anti-inflammatory and immune system-supporting |
| Orange | Carrots, mango | ß-carotene | Hormone regulation and reproductive health |
| Yellow | Yellow bell pepper, mango, ginger, lemon | Polyphenols such as flavonoids, gingerols, lutein | Promotes digestion and strengthens the gut microbiome |
| Green | Cucumber, avocado, herbs | Vitamin K, folic acid, magnesium, potassium, chlorophyll, polyphenols such as flavonoids & EGCG | Heart health |
| Blue-violet | Red cabbage | Polyphenols such as anthocyanins, flavonoids, phenolic acids & stilbenes | Brain health |
Eat more colorfully - live healthier: The power of polyphenols
Polyphenols are a diverse group of secondary plant compounds found in many plant-based foods. Plants use them primarily to defend against pests, protect against diseases, and adapt to environmental conditions. These compounds also contribute to the plants' vibrant colors, aromas, and flavors. For humans, polyphenols offer several benefits: they have antioxidant and anti-inflammatory properties, support the immune system, and possess prebiotic effects that promote gut health (3,4). Excellent reasons to enjoy a colorful variety of fruits and vegetables following the rainbow principle.
To learn more about polyphenols and their impact on gut health, check out this blog post: Polyphenols and gut health: how plant compounds strengthen the gut flora
Rich in polyphenols: myBioma Balance
In addition to a balanced and varied diet, our prebiotic myBioma Balance can boost your intake of polyphenols and fiber. Simply integrate the naturally fruity-tasting powder into your morning routine and benefit from the advantages of the carefully selected ingredients for your gut health.
References
- Blumfield M, Mayr H, De Vlieger N, Abbott K, Starck C, Fayet-Moore F, et al. Should We 'Eat a Rainbow'? An Umbrella Review of the Health Effects of Colorful Bioactive Pigments in Fruits and Vegetables. Molecules. January 2022;27(13):4061.
- Minich DM. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”. J Nutr Metab. 2019;2019(1):2125070.
- Liu S, Cheng L, Liu Y, Zhan S, Wu Z, Zhang X. Relationship between dietary polyphenols and gut microbiota: new clues to improve cognitive disorders, mood disorders and circadian rhythms. Foods. March 19, 2023;12(6):1309.
- Wang X, Qi Y, Zheng H. Dietary polyphenol, gut microbiota, and health benefits. Antioxidants. June 20, 2022;11(6):1212.
