TYPE: Lunch, Dinner          PREP TIME: < 15 – 30 mins (depending on quantity)

Goodies Needed

• Rice Paper (preferably brown rice)*
• Fresh Organic Pea Sprouts
• Avocado (organic)
• Tomatoes (organic)
• Cucumber (organic)
• Hot peppers (organic)**

* Quantities depend on number of people you are serving and portion sizes

8 1/2″ Spring Roll Wrapper / Rice Paper
Price: —

Preparation Steps

• Prepare all the vegetables first, by washing, cutting and placing all on a plate to ease the wrapping process
• Rinse and trim the pea sprouts to take up about ¾ of the length of the rice paper diameter
• Rinse the avocado, cut in half, remove the pit and the skin and slice lengthwise
• Rinse the tomatoes, remove the core and cut up lengthwise into rectangular units
• Rinse the cucumber and using pieces that are ¾ of the length of the rice paper, slice the tube in half and then into half again to result in long quarters
• Rinse the hot peppers and slice into slender long pieces
• To get the rice paper ready you can use the instructions on the package, however I simply run them under hot water and hold them in my fingers over the sink for a minute or two until the paper goes soft
• Work with the paper as soon as it is soft, or it will start to rip easily (Prepare one at a time)
• Place the softened rice paper on a plate and place into the center some sprouts, avocado, tomato, cucumber and hot pepper slices
• Be sure to place ample amounts of these veggies inside, yet at the same time not to overfill
• I usually fold in both ends over the materials, to hold them better inside and then take one side of the paper 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 glue itself if done properly (be patient and try once or twice to get the hang of it)
• Once tightly rolled and intact, using a really sharp knife cut the rolls in half (on an angle if desired)
• *The only downfall of this meal is that the rice paper is made of white rice, I tried to find brown rice paper, but have not been successful yet
• **You can use regular peppers instead of hot, for a non-spicy version
• The hot peppers add lots of flavor, but you can also try to use a homemade vegan dip like the sesame orange dipping sauce
• Most importantly once you get the hang of these, they are super easy, super tasty and make a great meal or appetizer for yourself or one that can easily impress guests
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Pea Sprouts:

• good source of (in descending order): folate, manganese, protein, vitamin C, phosphorus, vitamin B3, vitamin B1, magnesium, copper, vitamin B6, iron, potassium, pantothenic acid, vitamin B2, zinc, calcium and vitamin A
• low in calories, high in nutrition
• enhances overall good health
• for more information, visit the pea sprouts detailed overview at NutritionData.com

Avocado:

• provides the meal with healthy fatty acids
• good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
• help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
• help protect against breast cancer, prostate cancer and oral cancer
• for more information, visit the avocado detailed overview from World’s Healthiest Foods

Tomatoes:

• Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Cucumber:

• great alkaline source to decrease body’s acidic levels
• good source of (in descending order): vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber, tryptophan and magnesium
• promotes healthy skin, intestinal health and blood pressure
• for more information, visit the cucumber detailed overview from World’s Healthiest Foods

Bell Peppers:

• good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
• helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health 
• for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

OR

Hot Peppers:

• Capscaisin, the main ingredient in hot peppers has many health benefits
• Clinically proven to relieve headaches and sinus inflammation
• Is thought to induce metabolic activity and help to lose weight
• Helps to increase circulatory blood flow, preventing clotting of blood
• Effective analgesic, helps to reduce blood pressure and stimulates flow of digestive juices
• To learn more visit “Chile Pepper & Your Health“

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.