Fresh Thai Summer Rolls

These quick and colorful summer rolls filled with crisp cabbage, bright carrot, creamy avocado, and fresh basil bring vibrant Thai flavors to every bite. This is the perfect no-heat recipe to keep you cool on a warm day. The rainbow of vegetables delivers immune-boosting vitamins, generous fiber for gut health, and heart-healthy fats, making these rolls a fantastic choice for a light snack, appetizer, or meal.

Fresh Thai Summer Rolls

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 8 servings
Serving Size: 1 roll + 2 Tablespoons peanut sauce

Ingredients

Rolls:

• 1 cup shredded Napa (or Chinese) cabbage

• 1 cup shredded red cabbage

• 1 cup shredded carrot

• 1 bunch green onions, diced

• ½ cup fresh basil, chopped

• 1 avocado, chopped

• ½ teaspoon lime juice

• ¼ teaspoon salt

• 1 package of 8” rice paper rounds

• 2 Tablespoons toasted sesame seeds

Peanut Sauce:

• ½ cup smooth natural peanut butter

• ¼ cup reduced sodium soy sauce or coconut aminos

• ½ Tablespoon rice vinegar

• 1 clove minced or roasted garlic

• ½ teaspoon honey

• Optional spice: red pepper flakes or chili oil

Utensils

• Cutting board and chef's knife

• Medium bowl (1)

• 10" round shallow dish or pie plate

• Cotton tea towel

• Small whisk

• Small bowl (1)

Directions

1. Combine all the chopped vegetables in a medium bowl and season with salt and lime juice. Gently mix and set aside.

2. Prepare a clean, flat surface to work on and lay out the tea towel. Fill the shallow dish or pie plate with ½ inch of warm water and place it next to the towel.

3. To make the summer rolls, place a sheet of rice paper in the warm water for 8 seconds to soften it, then remove it gently to a tea towel. Be careful not to leave it longer than 8-10 seconds, or it will become too tacky to work with.

4. Wrapping a summer roll is similar to making a burrito:

   • Place a handful of the veggie mixture onto the rice paper just to the side of the center.

   • The width of your fillings will determine the width of the spring roll - at least leave a couple of inches open on each side to tuck in.

   • Gently pull the short side of the wrapper up and over the filling and tuck it in on the other side.

   • Keep the fillings compact as you roll and tuck in the sides before completing the roll.

5. It may take a few tries to get the hang of it before you get a pretty-looking roll, but they are all equally delicious!

6. Once you prepare all of the spring rolls, place them on a serving dish or plate and sprinkle with toasted sesame seeds.

7. Separately, in a small bowl, mix together all ingredients for the peanut sauce and whisk to combine. Serve with the summer rolls and enjoy!

Notes

• Summer rolls are best enjoyed fresh, but can be kept in the refrigerator for up to 3 days.

• Feel free to swap out ingredients or use up leftover veggies - you can really mix and match with the filling for these rolls.

Nutrition Info (Per Serving)

196 calories – 12g fat – 2.2g sat fat – 17g carbohydrates – 7g protein – 4g fiber – 372 mg sodium

Nutrient Highlights

• Napa Cabbage: Rich in vitamins C and K plus glucosinolates that the body converts to sulforaphane, a phytochemical studied for cancer-protective effects.

• Red Cabbage: Filled with anthocyanins—powerful antioxidants linked to heart and brain health—alongside fiber and vitamin C to support a healthy immune system.

• Carrots: High in beta-carotene, a powerful antioxidant that may protect cells from oxidative damage linked to cancer development.

• Green Onion: Rich in organosulfur compounds and quercetin, both of which have been shown to support detoxification and may help lower the risk of gastrointestinal cancers.

• Basil: Supplies vitamin K for healthy blood clotting and anti-inflammatory compounds like eugenol that help protect cells from oxidative stress.

• Avocado: Loaded with healthy fats, antioxidants, and fiber, all of which support immune health and may help prevent cancer cell growth.