Rainbow Fruit & Veggie Spring Rolls

springrolls4Getting 5 servings of fruits and vegetables each day can be a challenge, for adults and kids alike. That’s why the dietitians at Pennington Biomedical Research Center have come up with these two recipes to help you – or the picky eater in your family – along.

Ingredients for Fruit Rolls (makes 10 rolls)

  • 1 mango
  • 5 strawberries
  • 2 kiwis
  • 6 pineapple chunks
  • 5 romaine lettuce leaves
  • 10 brown rice spring roll wraps
  • 1/2 cup fresh mint leaves
  • 1/2 cup Vanilla yogurt for dipping

Ingredients for Veggie Rolls (makes 24 rolls)

  • 2 cups shredded carrots
  • 1 red bell pepper
  • 1 cucumber peeled
  • 1 large avocado, peeled and seeded
  • 2 mangoes, peeled and seeded
  • 1 package vermicelli noodles cooked according to package
  • 24 brown rice spring roll wraps
  • 1 cup cilantro leaves
  • 1 cup mint leaves

Ingredients for Veggie Spring Roll Dipping Sauce

  • 1/3 cup peanut butter or cashew butter
  • 2 Tbsp. Hoisin sauce
  • 1 1/2 Tbsp. reduced sodium soy sauce
  • 1 clove garlic, minced
  • 1/2 tsp chili sauce (check ingredients for peanut allergies if necessary)
  • 2-4 Tbsp. warm water for desired consistancy


  1. Slice fruit or veggies into skinny strips and tear herbs into smaller pieces. Set aside.
  2. Bring 3 cups of water to a boil in a saucepan or kettle and set aside to cool slightly.
  3. Prepare the veggie spring roll dipping sauce by combining all ingredients together. Thin with warm water to achieve desired consistency.
  4. Add the hot water to a large bowl and submerge one rice paper at a time to soften for about 5-10 seconds.
  5. Transfer rice paper to a flat, slightly wet surface and add desired fruit, veggies and herbs. Fold the bottom of the rice paper up over the fillings, then gently roll over once, fold in the sides to seal, and continue rolling until completely sealed.
  6. Repeat process until all toppings are used.
  7. Store leftovers covered in the fridge for up to a couple of days, though best when fresh.

Nutrition facts per serving for either fruit or veggie rolls: 110 calories, 2 g protein, 17 g carbohydrates, 1 g fat, 2 g fiber


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