This colorful meal is so bright and beautiful that it will have you smiling just looking at it! But you’ll smile even bigger after you taste how good it is.
The Raw Truth
Fruits and vegetables are the most nutritious foods on earth. Raw vegetables are especially nutritious because they are particularly nutrient-dense and enzyme-rich. For diabetes, vegetables are particularly helpful because they don’t contain high amounts of glucose and do contain high amounts of fiber. This means that not only do they not spike your blood glucose themselves, but they also work to create less of a spike for other foods included in the meal.
But don’t worry, vegetables don’t have to be boring! Say goodbye to the sad ‘house salad’ you might think of; the small pile of iceberg lettuce, pale tomatoes, and limp cucumbers. Even without cooking them, you can prepare vegetables in meals that are both creative and delicious. This recipe is an example of that!
Raw vegetables are incredibly vibrant and add crunchy texture and hydrating quality to recipes. And, as you know from the many veggie platters you’ve munched on at parties over the years, they are the perfect vehicle for a good dip or dressing–which these rainbow spring rolls have in store for you!
Don’t Fall for the Anti-Soy Story
Soy is sometimes the scapegoat of plant-based diets. However, the criticism of soy is unwarranted, especially when you are eating soy in its natural, whole or minimally-processed forms such as cooked soybeans, edamame (young soybeans), tempeh, or tofu.
In fact, the opposite is true: research consistently shows that people who eat more soy have less incidence of diabetes and better lipid profiles. So don’t fall for the soy scare tactics! You can trust that your tofu is supporting your health goals.
Tofu has a soft texture that contrasts with the crunch and crispness of the vegetables in this recipe. If you want, you can marinate the tofu in the dressing ahead of time, and it will soak up the flavors–but just dipping the finished spring rolls in the dressing at the end totally works too!
A Good Sauce Takes Anything to the Next Level
A meal sans sauce can be boring–and on the flip side, finding the perfect sauce can elevate your eating experience 10x. In this recipe, we combine coconut aminos (a personal fave for the sweet-salty combo!) with fresh garlic and fresh ginger for a maximum flavor experience, along with rice vinegar to add that acidic tang we all love. Voila! A stellar sauce for your dipping pleasure.
Eat to your heart’s content!
Rainbow Spring Rolls
Ingredients
- 2 tbsps Coconut Aminos
- 2 tbsps Rice Vinegar
- 2 Garlic Cloves, minced
- 2 tsps Ginger Minced
- 1 tbsp Water
- 6 Spring Roll Wrapper Medium, 8" diameter, 15g each
- 6 leaves Romaine Sliced
- 2/3 cup Red Bell Pepper Sliced
- 2/3 tsp Carrot Shredded
- 6 ozs Tofu Squeezed, sliced into thin strips
- 2/3 cup Purple Cabbage Thinly sliced
Instructions
- In a bowl, whisk together the coconut aminos, rice vinegar, garlic, ginger, and water. Adjust to taste as needed. This is the dipping sauce for your rolls.
- To soften a sheet of rice paper, submerge it in a shallow dish of water for five seconds. Transfer to a plate. Working quickly, arrange the lettuce, bell pepper, carrot, cabbage, and tofu in the bottom third of the wrap, leaving a margin on either side. Fold the bottom over the filling, then fold the sides toward the center. Tightly roll the rice paper toward the top until it is completely wrapped. Transfer to a separate plate and repeat this process until all ingredients are used up.
- Dip into the sauce and enjoy!
Notes
- Additional Toppings: Add bean sprouts, cilantro, Thai basil, mint, or cucumbers.
- Leftovers: Best enjoyed immediately. Refrigerate in an airtight container for up to two days. Separate the rolls with a damp cloth or lettuce leaves to prevent sticking.
Nutrition
+ References
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