Prawn, mango and avocado rolls
These fresh Vietnamese-style prawn, mango and avocado rice paper rolls or 'summer rolls' are a delightfully tropical dish for when you feel like something light and full of crunchy veg, creamy avocado and sweet prawns.
Serves: 4 (3 rolls plus dipping sauce per serve)
Time to make: 30 mins
Total cost: $27.48 / $6.87 per serve
(at time of publication)
Ingredients
- 18 tiger prawns, cooked, peeled, deveined, halved
- 100g flat rice noodles
- 12 large rice paper wrappers
- 1 cup mint leaves
- 2 medium carrots, trimmed, peeled into ribbons
- 2 medium Lebanese cucumbers, trimmed, peeled into ribbons
- 1 large ripe mango, thinly sliced
- 1 medium avocado, thinly sliced
- 100g snow pea sprouts, trimmed
- Dipping sauce
- 4 teaspoons sweet chilli sauce
- 4 teaspoons lime juice
- 2 teaspoons grated ginger
- 1 teaspoon fish sauce
Instructions
1 Cut prawns in half lengthways. Place rice noodles in a heatproof bowl. Cover with boiling water. Set aside for 5 minutes to soften. Drain; rinse under cold water. Roughly cut noodles into smaller lengths with scissors.
2 Fill a large bowl three-quarters full with lukewarm water. Working with 1 wrapper at a time, fully immerse in water for 30 seconds. Use fingertips to gently press down so ends don’t curl up. Lay wrapper flat on a damp tea towel.
3 Lay a mint leaf along centre of wrapper and top with 3 prawn halves. Put 2 carrot and 2 cucumber ribbons alternately over the top to create stripes. Trim the ribbons to shorter lengths if too long.
4 Top with some mango, noodles, avocado, mint and snow peas. Fold over the end closest to you, then tuck in the sides; roll up. Lightly splash water on a sheet of non-stick baking paper. Rest the roll on damp baking paper so it won’t dry out. Repeat with remaining wrappers and filling to make 12 rolls.
5 To make dipping sauce, mix all ingredients in a bowl and serve with rice paper rolls.
Variations
Make it gluten free: Check sauces in dipping sauce are gluten free.
HFG tip
- Rice paper rolls will keep for up to 2 days in an airtight container in the fridge. Cover with a piece of damp non-stick baking paper to prevent them drying out.
- Dipping sauce will keep in the fridge for 3 days.
Nutrition Info (per serve)
-
Calories 463cal
-
Kilojoules 1940kJ
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Protein 24g
-
Total fat 13g
-
–Saturated fat 2g
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Carbohydrates 60g
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–Sugars 17g
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Dietary fibre 8g
-
Sodium 790mg
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Calcium 170mg
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Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
