Tofu and Vegetable Rice Paper Rolls | Vegan, GF, Low FODMAP

If you’re looking for a delicious and colourful light meal idea that can be served cold, then I have the perfect recipe for you! And bonus it is gluten-free, vegan and low FODMAP, talk about kicking goals in the dietary requirements section at your next party or event!

These rice paper rolls are light, refreshing and crunchy perfect for a lazy lunch on a warm afternoon.

Preparation Time: 30 min | Cooking Time: 15 min | Serves: 2


1 packet rice paper sheets (you won’t need them all but just have a fresh pack handy)
375 g packet of organic tofu, cut into strips about 1.5-2 cm wide
¾ cup red cabbage, finely shredded
¼ red capsicum, thinly sliced into batons
1 small carrot, sliced into batons
1 small cucumber, sliced into batons
Handful of fresh mint, washed and picked
Tamari sauce (check it is gluten free if you’re Coeliac, if not just regular light soy sauce, choose reduced salt where you can)
Drizzle of olive oil
Sweet chilli sauce for dipping


  1. Place the tofu strips into a bowl and season with tamari sauce, a little olive oil (you could also use sesame oil) and mix well.
  2. I cooked my tofu in an Air Fryer (#gifted from Philips) on 180oC for 15 minutes, stirring at 10 minutes to get a crispy finish, you could easily bake in the oven or fry on each side for a couple of minutes to get the same result.
  3. Follow packet instructions to prepare the rice paper sheets, first dunk each sheet in a bowl of luke warm water then place onto a damp tea towel.
  4. Add your desired fillings in small amounts in the upper centre portion of the rice paper (think 3 batons of each vegetable, a pinch of red cabbage and a few mint leaves), then place your tofu on top
  5. Fold from the top down over the filling, then the two sides and roll the rest.
  6. Place on a clean plate (DO NOT STACK, they will get very stuck!)
  7. Repeat steps 3-6 until you run out of fillings or tofu or rice papers (use the leftovers to make a little rice paper bowel salad by throwing in some vermicelli rice noodles)
  8. Serve with a drizzle of sweet chilli sauce for dipping.

Tag me on Instagram @the_dietologist or on Facebook @thedietologist if you give these a try!

Worried about soy? Read the facts on my blog post here.

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