Fun Spring Rolls

There’s no better way to celebrate May than with a fresh SPRING roll! Much lighter than a traditional spring roll, this tasty version uses rice paper wraps as a substitute for the deep-fried crust you may already know and love.

With so many flavor combinations, this can be a fun and healthy “make your own” lunch where everyone gets to choose their ingredients. Not only will you please the whole crew, you get your servings of fruits and veggies, too!

Here are a couple of combination suggestions
Crunchy: Radish, peppers, cucumbers and vermicelli noodles
All green: kiwi, avocado, cucumber and lettuce
Exotic: Mango, avocado, peppers and carrots

For something unique, I would suggest dipping your spring rolls in mango hummus! Not only will you be getting more protein in your meal but it is delicious! If you prefer to dip in soya sauce, make sure to add a source of protein to your rolls, such as chicken, shrimp, pork or tofu to make sure you have a full meal.

4 Portions of 3 Spring Rolls

Note: the ingredient quantities are simply an example, you can put as much or as little as you want in your spring roll of each ingredient.


  • 12 rice wrap papers
  • ½ cup grated carrots
  • ½ yellow pepper, julienned
  • ½ cucumber, julienned
  • ½ avocado, sliced
  • ½ mango, julienned
  • 2 kiwis, sliced
  • ½ cup of cooked vermicelli noodles
  • ¼ cup fresh mint


  1. Before you start, chop up all your fruits and veggies and cook the vermicelli
  2. Submerge a rice paper wrap for a few seconds in warm water
  3. Add your ingredients of choice in the center of the wrap, leaving about 4cm around each side
  4. Fold two sides (opposite of each other) gently over the ingredients. Then, starting on the third side fold that completely over the center.
  5. Holding the center so that your insides stay tight, start to roll the wrap firmly until everything is wrapped tightly to the end.
  6. Repeat steps 2-4 with a new wrap

Tip: Spring rolls will hold for a few days in the fridge but are at their best when eaten fresh.

Mango Hummus


  • ½ Mango, peeled and cut into cubes
  • ½ can of Black Beans, rinsed
  • 2 tbsp Tahini (sesame paste)
  • 1 tbsp of Almond Butter
  • Juice of 1 lime
  • 30 ml Mint Leaves
  • Salt and Pepper to taste


Blend all the ingredients well in a food processor until smooth and creamy.

Written by Marie-Ève Caplette, Registered Dietitian and Half Your Plate Campus ambassador - See more at halfyourplate.ca