Healthy Rainbow Spring Rolls are absolutely gorgeous and the perfect appetizer to show off to your friends and family. These bright and nutritious rolls can be dipped in a sweet and spicy mango chili sauce or a creamy peanut ginger sauce. They are vegetarian, vegan, gluten free, and packed with flavor!
I'm so excited to share this rainbow spring roll recipe with you. It's a delicious and healthy appetizer that is perfect for every occasion! They are colorful, tasty, and have the perfect balance of flavors. You can even eat these rolls all to yourself for a light and refreshing lunch! The best part is they can be made in under 30 minutes - it doesn't get better than that!
Our spring rolls recipe is made with various thinly sliced vegetables and are naturally vegan, vegetarian, and gluten free! To make them look like a rainbow, just pick up your favorite fruits and veggies with a full spectrum of colors. You can make a variety of rolls, some with just vegetables, and maybe some with added fruit to give it some sweetness!
The dipping sauces we've included pair beautifully with these fresh rolls. We made two sauces sure to satisfy your tastebuds - a peanut ginger sauce and a mango chili sauce! They're soo gooood! But feel free to make your own sauce or use another one of my favorites - a mix of hoisin and sriracha!
Preparation Time
- 30 minutes
Ingredients
- 6 spring roll papers
- ½ small beetroot
- 1 carrot
- ½ mango
- 1 small avocado
- Handful of mint
- ⅓ small purple cabbage
- ½ yellow bell pepper
- 1 cucumber
- 1 cup of rice vermicelli, cooked
- Few green onion springs
- Few lettuce leaves
Mango chili sauce
- 1 ripe mango, peeled and diced
- ½ fresh chilli pepper
- ½ lime, juiced
- 1 teaspoon maple syrup
- Pinch of salt
Peanut ginger sauce
- ½ cup salted natural peanut butter
- ½ lime, juiced
- 2 teaspoon of brown sugar
- 1 ½ tablespoon soy sauce
- 1 tablespoon fresh grated ginger
- Hot water (to thin)
How to make rainbow spring rolls
- Let's start with making the sauces. For the mango chili sauce, just place all of the ingredients into a small blender or food processor and blend until smooth. Set aside.
- For the peanut ginger sauce, add all the ingredients except for water into a bowl and mix well. Add in the hot water 1 tablespoon at a time and whisk until the desired consistency is achieved (should be pourable but thick). Set aside.
- Prepare all your vegetables and fruits by slicing them with a mandolin slicer.
- Take a large bowl and fill it with room temperature water. We will be using it to soak the rice paper wrapper one at a time, so make sure it fits.
- Take 1 paper and place into the water for 10-15 seconds. If you let it go too long, they will get too fragile to work with. They will continue to soften when wrapping.
- Once softened, transfer to a clean surface or plate. We will make 3 rolls with purple cabbage, carrots, yellow bell pepper, cucumber, vermicelli, spring onion, and lettuce. And another 3 rolls with beetroot, carrot, mango, avocado, and mint.
- Place a little of each veggie/fruit in the lower half. Fold bottom over the filling, then gently roll over and fold the sides, then roll completely to seal it. Repeat the process for the remaining wrappers.
- Once you're done rolling, cut with a sharp knife and serve on a plate with dipping sauces. Enjoy!
Tips For Success
- Use a mandoline slicer to get beautiful, even slices unless you want to work on your knife skills.
- Use a food processor or blender to mix all the ingredients for the sauces together.
- The spring roll papers start out hard and need to be softened in warm water before you can roll them up.
- Don't soak your spring roll papers too long or they will become too soft and break easily.
Storage
- Put any leftover spring rolls in a zip lock bag or airtight container in the refrigerator for up to 3 days.
- Store the sauces in their own containers with lids in the refrigerator as well. These will last up to a week.
- Let the spring rolls soften before eating any leftovers. Refrigeration will harden the noodles and the rice paper wrap.
Equipment
- Food processor or blender
- Mandoline slicer
- Chopping board
- Sharp knife
FAQs
Are spring rolls healthy?
Yes, they are healthy! Our spring rolls are fresh and packed with various fruits and veggies so you will be sure to get a wide range of nutrients in every bite. They’re also vegan, low-carb, and gluten-free.
Are spring rolls gluten free?
The vermicelli noodles and rice paper wrap are naturally gluten free. Depending on what you include inside, they will stay gluten free! The culprit to watch out for is usually the dipping sauces. Our peanut ginger dipping sauce can easily be made with coconut aminos instead of soy sauce to make it gluten free.
Are spring rolls vegan?
Traditional Vietnamese spring rolls are not vegan and are often made with pork and shrimp and then dipped in a sweet fish sauce. To make your spring rolls vegan, load them with your favorite veggies and substitute the fish sauce for our mango chili sauce or peanut ginger sauce! You can also add tofu or mushroom inside if you want it to be more filling.
Is rice paper high in carbs?
Rice paper contains 8 grams of carbs which is very low in carbs.
Are spring rolls healthier than egg rolls?
Yes, they are healthier than egg rolls because spring rolls are often made with fresh ingredients and wrapped with rice paper while egg rolls are deep fried in oil.
Healthy Rainbow Spring Rolls
Ingredients
- 6 spring roll papers
- ½ small beetroot
- 1 carrot
- ½ mango
- 1 handful of mint
- ⅓ small purple cabbage
- ½ yellow bell pepper
- 1 cucumber
- 1 bundle rice vermicelli noodles, cooked
- green onion sprigs
- lettuce leaves
For the mango chili sauce:
- 1 ripe mango, peeled and diced
- ½ fresh chili pepper
- ½ lime, juiced
- 1 teaspoon maple syrup
- 1 pinch of salt
For the peanut ginger sauce:
- ½ cup salted organic peanut butter
- ½ lime, juiced
- 2 teaspoons of brown sugar
- 1 ½ tablespoon coconut aminos or soy sauce
- 1 tablespoon fresh grated ginger
- hot water to thin the sauce
Instructions
- Let's start with making the sauces. For the mango chili sauce, just place all of the ingredients into a small blender or food processor and blend until smooth. Set aside.
- For the peanut ginger sauce, add all the ingredients except for water into a bowl and mix well. Add in the hot water 1 tablespoon at a time and whisk until the desired consistency is achieved (should be pourable but thick). Set aside.
- Prepare all your vegetables and fruits by slicing them with a mandoline slicer.
- Take a large bowl and fill it with room temperature water. We will be using it to soak the rice paper wrapper one at a time, so make sure it fits.
- Take 1 paper and place into the water for 10-15 seconds. If you let it go too long, they will get too fragile to work with. They will continue to soften when wrapping.
- Once softened, transfer to a clean surface or plate. We will make 3 rolls with purple cabbage, carrots, yellow bell pepper, cucumber, vermicelli, spring onion, and lettuce. And another 3 rolls with beetroot, carrot, mango, avocado, and mint.
- Place a little of each veggie/fruit in the lower half. Fold bottom over the filling, then gently roll over and fold the sides, then roll completely to seal it. Repeat the process for the remaining wrappers.
- Once you're done rolling, cut with a sharp knife and serve on a plate with dipping sauces. Enjoy!
Notes
Nutrition
* This nutrition card is calculated by a third party app and is only an estimate. The numbers will vary based on the specific ingredient amounts and brands you use in making this recipe.
Did you try this recipe?
Please let me know how these Healthy Rainbow Spring Rolls turned out for you! Leave a comment and rating below and don't forget to sign up for the newsletter if you want to receive recipes, meal plans, and special offers in your inbox.
Hi! I'm the founder of Speak Veggie To Me, a fun health and food blog where I share my favorite mouthwatering vegan and vegetarian recipes.
Marinela
These rainbow spring rolls are PERFECT. Love the colorful, plant-based ingredients. They make an amazingly healthy and delicious appetizer or side dish. Love the easy way you describe the recipe, thank you for sharing!
Andrea White
How beautiful! These look so appetizing and delicious! Can't wait to try them!
Lucy
This is the perfect meal for hot summer days. So easy to prepare yet packed full of different veg from the rainbow with the perfect amount of spice. Such a healthy light and refreshing meal. Thank you!
Holly
Very tasty! I love all the fresh flavors in these spring rolls!
Choclette
I can't wait to try these, though neither my rolling nor mandolin skills are particularly proficient. But they look so very beautiful and so vibrant and healthy too, I'm determined to give them a try.
Emily
These colorful and fresh rainbow spring rolls are absolutely delicious, we loved both of the flavorful sauces! This is just what we needed for a refreshing no-cook meal!
Julia
These were so good. Full of bright, healthy vegetables and looking wonderful all wrapped up in the rice papers. I've tried the mango chilli sauce on other things too as we loved it so much. (On a tofu wrap... really good.) These are going to be turning up more often here.
Buddy
These were so delicious and the kids loved getting into a mess making them!!
Ruth
These are so good!!! I can't want to make again for my family.
Cindy Mom the Lunch Lady
These are absolutely so gorgeous and fresh!! I love recipes like this during the summer 🙂
Kayla DiMaggio
These Spring Rolls were so delicious! They made the perfect lunch for a warm Summer day! I especially loved the mango chili sauce!
Jeri
We are in a crazy heatwave these last few days, and there was no way I was turning on my oven. So I decided to make these for supper, and they were perfect, especially on a hot day! I was able to use some of my fresh vegetables in them. I especially liked the beetroot, and they were a hit with my family. My husband and I both loved the mango chili sauce, a great flavor! Thanks for the recipe!
Melinda
I am inspired! I love the fresh ingredients and the quick prep time, just 30 minutes.Thanks fir the tips on how to prepare the rice paper too. I’m going to make these for my kids this weekend!!
Joshua
These rainbow spring rolls were tasty and the dipping sauces were flavorful! They were a little tricky for me to roll at first but they were definitely fun to make. It was a nice healthy snack for the whole family.
Freya
These were so much fun to make and how pretty they looked! Almost too good to eat!
Amanda
These were so refreshing tasting! I really loved the mango sauce to pair with these rolls.
mihaela
So vibrant, indeed! I'll go for the mango chilli sauce first! Already craving!!
shannon
I love making these but never thought to put beet in it! So excited to try this version! Thank you for sharing!
Anaiah Michelle
You can try all kinds of different combinations! It's fun to experiment with different fillings and sauces. I hope you love it
Pastor Natalie
These look so yummy. Thank you so much for sharing this recipe.
Anaiah Michelle
They are! Thanks for stopping by. I hope you enjoy it
Headphonesthoughts
This recipe looks so easy to make. I love how healthy this meal is.
Anaiah Michelle
It's a quick and easy meal loaded with flavors and nutrients. Enjoy!
Kyle
I love a good spring roll, and this recipe looks easy enough. I could eat spring rolls for every meal. I'm not joking. I love them so much. I am going to have to try this recipe.
Thanks.
Anaiah Michelle
Haha, I am the exact same way! Whenever I find a good recipe, I get stuck on it and will eat it for a straight week. I hope you like it!
Jimmy Clare
This looks so yummy I want to try this
Anaiah Michelle
Thank you, they were! Let me know how it goes
Julian
This looks amazing!! I love that you include the recipe for the suaces, they seem to be very savory and compliments the entire meal. Thanks for sharing
Anaiah Michelle
Thank you so much! They're very flavorful and definitely compliment the spring rolls nicely.
AISilva
I've never made spring rolls before, but these look so delicious and sound so healthy too. Also.. the colors.. wow! Love how these look. Will be making these soon.
Anaiah Michelle
Thank you! I hope you enjoy it.
Jeannie
I love this healthy vegan meal with all that colors!
Anaiah Michelle
Yes, I love how healthy and vibrant these rainbow spring rolls are and they're fun to make too!
Jasmin Shaafi
Wowowowow! This looks absolutely amazing. I have made spring rolls before but not with those sauses. They seem incredible. Will be making this today! Thank you for sharing.
Anaiah Michelle
Thank you! I hope you love it!