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Low FODMAP and Gluten Free Recipe - Vegetable spring rolls


For the filling

1 tbsp groundnut oil

1 tsp grated, peeled fresh root ginger

100g/3½oz tinned bamboo shoots, drained and cut into matchsticks

50g/1¾oz tinned water chestnuts, drained, sliced into small strips

2 tbsp gluten free, light soy sauce

1 tbsp Chinese five-spice powder

75g/2¾oz beansprouts, must be very fresh

1 small carrot, peeled, cut into matchsticks

1 scallions, green end cut into thin slices

1 tsp toasted sesame oil

pinch sea salt, pinch ground white pepper

For the roll

25-30 large spring roll wrappers (15x15cm/6x6in square), frozen variety, defrosted*

1 medium free-range egg, lightly beaten

peanut oil, for deep-frying

Low FODMAP sweet chili sauce, to serve

*We used Blue Dragon wrappers, which are gluten free. Check ingredients on wrappers before purchase.


Heat a wok over a high heat until it starts to smoke. Add the groundnut oil. Add the ginger and stir-fry for a few seconds.

Tip in the bamboo shoots and water chestnuts. Stir-fry for 1–2 minutes, season with 1 tablespoon of the gluten free soy sauce and the five-spice powder.

Add a small splash of water around the edges of the wok to help create some steam.

Remove from the wok and set aside to cool, this should take about 30 minutes to 1 hour.

Put the beansprouts, scallions and carrot in a bowl. Add the remaining 1 tablespoon of gluten free soy sauce, toasted sesame oil, salt and pepper. Stir together to mix. Allow to cool.

Arrange one spring roll wrapper so that the corners are pointing upwards, downwards and to the sides.

Spoon 2 teaspoons of the filling starting at the bottom corner about 2cm/¾in from the edge. (Make sure the filling is cool but not too wet – otherwise the spring roll will be soggy and you will break the spring roll wrapper.)

Roll over the filling, squeezing any air out as you roll away from you. As you reach the middle bring the two corners that are pointing to the side to the middle making sure they overlap.

Continue to roll and tuck the top edge in and seal it with a little of the beaten egg. Repeat with the remaining spring roll wrappers and filling.

Half-fill a large saucepan or deep-fat fryer with the oil. Heat the oil to 180C/350F. (A 2cm/1in cube of bread should go brown and crisp in 1 minute when dropped into the oil.).

Deep-fry the spring rolls for 5-6 minutes swishing them in the fryer until golden-brown crisp. Remove with a slotted spoon and drain on kitchen paper. Serve with low FODMAP sweet chili sauce.

Recipe adapted from: Good Food

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*We recommend the help  of a registered dietician
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