These tofu spring rolls are not only delicious, but a healthy lunch idea that only takes a few minutes to assemble. Plus, the dipping sauce is super tasty and perfect for anyone out there with a peanut allergy (like myself).
Are tofu spring rolls healthy?
This tofu spring roll recipe is absolutely healthy. All the fillings of the spring rolls are super nutrient dense and provide many health benefits. Plus, they taste great and add a wonderful texture.
Tofu especially adds a lot of great nutrients and health benefits. But unfortunately, many people misunderstand soy (and therefore tofu). There are many false claims out there about how tofu lowers testosterone and increases estrogen in the body. All these claims have been debunked in scientific studies, so don’t worry. Tofu is a great, nutrient dense food and a wonderful source of protein, especially for vegetarians and vegans.
You can definitely play around with the veggies you add to the tofu spring rolls, but personally I love adding in cucumbers, carrots and mint or cilantro. These veggies provide many nutrients including fiber, vitamin A, vitamin C, potassium and vitamin K.
And finally, the sauce adds in some extra nutrients to fuel your body even more. Almond butter is a good source of healthy fats, protein, magnesium and vitamin E. Plus, it adds a great taste to the tofu spring rolls.
Are tofu spring rolls gluten free and vegan?
The tofu spring rolls can be made to be both gluten free and vegan. The only ingredients to consider are the soy sauce and honey.
Soy sauce is a pretty easy swap, just pick out a gluten free soy sauce. I’ve never had trouble finding it and most stores keep it in stock. If you are unsure, you can always check with the store beforehand or look at their website to double check.
Next, the honey in the sauce can easily be replaced with maple syrup or agave nectar. This would be a simple one in one switch. Using the alternatives may make the sauce a little thinner, but you can always thicken it up by adding more almond butter. But, a thinner sauce may be more preferable for some people, so go with what you personally enjoy.
Since I haven’t tested out either of these swaps, I can’t tell you with 100% confidence that they will turn out as good, but I can give you a 95% level of confidence that the recipe will taste the same. Since these are rather small swaps, I can’t imagine they would alter the recipe that much.
What ingredients do I need?
While you can switch up the ingredients a bit based on what you have on hand, these are the ingredients that I personally recommend for this recipe:
- Rice papers
- Vermicelli noodles
- Extra firm tofu
- Mint or cilantro
For the sauce, you will be needing these ingredients:
- Almond or peanut butter
- Sesame oil
- Rice vinegar
- Soy sauce
- Garlic powder
As for swaps, use whatever vegetables you like or have on hand. Some other ideas include mushrooms, cabbage, lettuce or red peppers. For the sauce, you can use peanut butter or almond butter. I use almond butter because I have a peanut allergy, so if you don’t have an allergy, peanut butter would work great.
Where can I find rice paper and vermicelli noodles?
Rice papers and vermicelli noodles can be a tad difficult to find, but luckily are becoming more and more available as asian cooking becomes more mainstream. Most large grocery store chains have either or both rice papers and vermicelli noodles.
A good tip is to check the grocery store’s website before you go to ensure they have the product you are looking for. This way you don’t waste a whole trip and a lot of searching for no reason. Make sure to check the availability at your local store. Sometimes the chain may have the product, but not your particular store.
If rice paper and vermicelli noodles aren’t available at your local grocery store, try out an asian supermarket like HMART. They will be more likely to have both of these products and will also offer a wide variety of brands and varieties.
In the case that you don’t have them at your local grocery store or asian supermarket, you can always order these products online. They are both shelf stable, so they will last a while in your cabinet and will likely travel well if you decide to get these products delivered to you.
Here are some options I recommend that you can find on Amazon (I make a small commission if you purchase using my links):
Is the sauce spicy?
Yes, but if you prefer a less spicy sauce, you can make an easy modification. Just lower the amount of sriracha you put in the sauce. Since the sriracha is the source of the spice in the recipe, you can easily dial up or dial down the spiciness of the sauce.
I would recommend keeping some sriracha in the recipe, since it adds some great flavor. Play around with it, start small, taste and add a bit more until the sauce tastes good and is a good level of spice for your tastebuds.
Do tofu spring rolls require any cooking?
The only times you need to cook for this recipe is when you cook the tofu and the noodles. But, cooking the tofu is completely optional. I personally like the taste and texture of the tofu when it is a little crispy, but if you don’t want to cook it, you don’t have to.
Other than the tofu and noodles, there is no cooking required for this recipe. This is why I personally love making it in the summer when I’m not feeling a hot meal.
If you want to try frying the whole spring roll, you can also try that. Personally, I haven’t experimented with frying it, but I have seen others try it and it usually turns out good. But, as usual, if you want to try this out, don’t blame me if it doesn’t turn out good. That’s on you!
Steps to make tofu spring rolls
Step 1: Slice up cucumber, carrot and tofu into long strips.
Step 2: Option 1 – Coat tofu in a light layer of oil and air fry until crispy, about 14-16 minutes on 400 degrees Fahrenheit.
Option 2 – Fry tofu in a light layer of oil on a medium frying pan until crispy, about 4-5 minutes each side.
Step 3: Bring a pot of water to a boil. Add vermicelli noodles and cook until soft, about 2-3 minutes. Transfer noodles to a colander and spray with cold water until noodles have cooked down. Set aside.
Step 3: Soak rice paper in room temperature water for about 10-15 seconds.
Step 4: Place rice paper on a flat surface and add a handful of vermicelli noodles, vegetables and tofu.
Step 5: Fold in the side and then roll up the spring rolls. Set aside.
Step 6: In a small bowl, combine almond butter, sesame oil, rice vinegar, honey, sriracha, soy sauce and garlic powder. Stir until combined.
Step 7: Dip spring rolls into the dipping sauce and enjoy!
Tofu Spring Rolls
- 1 Air Fryer optional
- 6 rice papers
- 1/4 package vermicelli noodles
- 1/2 cucumber
- 1 cup sliced carrots
- 1 block tofu, extra firm
- 12 leaves mint
- 2 tbsp almond butter
- 1 tbsp soy sauce
- 1 tsp sriracha
- 1 tsp sesame oil
- 1 tsp rice vinegar
- 1 tbsp honey
- Slice tofu into long strips. Coat in oil of choice.
- Air fry the tofu at 400 degrees Fahrenheit for 14-16 minutes or until crispy around the edges. If you don't have an air fryer, you can either keep the tofu raw or pan fry on medium for 5-8 minutes each side.
- Slice cucumber, carrots and mint into long strips.
- Boil a medium pot of water. Add vermicelli noodles and boil for 2-3 minutes. Drain in a colander and pour cold water over to cool.
- Soak rice paper in warm for 10-15 seconds. Don't soak until completely soft. The rice paper should still be a little hard when you finish soaking.
- Place rice paper on a flat surface. Add vermicelli noodles, cucumber, carrots, tofu and mint and wrap like a burrito.
- Set spring rolls aside.
- Combine dipping sauce ingredients in a small bowl and mix. Increase or decrease sriracha depending on spice preference.
- Dip spring rolls into the sauce and enjoy!