Chickpea Banh Mi Rice-Paper Rolls
A fresh, crunchy take on banh mi, rolled with warm ginger chickpeas, crisp vegetables and herbs. Tender rice paper makes each roll easy to hold and dip.
Fits Celiac, Hashimoto's, GERD and 12 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 2 cups canned chickpeas, rinsed and drained
- 2 carrot, finely grated
- 1 cucumber, finely diced
- 8 butter lettuce leaves, washed and dried
- 1 tbsp olive oil
- 1 tsp fresh ginger, finely grated
- 2 tbsp fresh parsley, finely chopped
- 2 tbsp water
- 8 rice paper wrappers, check label is gluten-free
Method
- Set aside the kids' share of chickpeas, carrot and cucumber.Kids’ plate comes out here
- Warm chickpeas with olive oil, ginger and water until tender.5 min timer
- Mash some chickpeas lightly, keeping plenty whole and soft.
- Soften rice paper wrappers in warm water until pliable.
- Fill wrappers with chickpeas, carrot, cucumber, lettuce and parsley.
- Roll each wrapper tightly; serve fresh while the wrappers are supple.
Kids’ plate: Chickpea Rainbow Rolls
On the plate: Soft chickpeas with grated carrot and finely diced cucumber wrapped in supple rice paper; lettuce and parsley left out.
Make it a game: Look for the orange carrot and green cucumber peeking through each roll. Choose a little corner to start with, whenever you're ready.
Set it aside at step 1, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Rice paper, chickpeas, vegetables and herbs make the rolls without soy, seaweed or kelp.
- Low-histamine: Freshly prepared chickpeas, carrot, cucumber and parsley are paired without vinegar, citrus, fermented foods or avocado in the main dish.
- Gluten-free: Gluten-free rice paper wrappers and chickpeas replace wheat bread, with no gluten-containing sauce.
- Pregnant: Nothing in the dish is raw animal food, unpasteurised or alcoholic.
- Toddler (1–3): Soft chickpeas are mashed and cucumber is finely diced for small bites.
- Kid (4–12): Mild chickpea rolls bring familiar crunchy carrot and cucumber in easy-to-hold wrappers.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, GERD recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Kid-friendly recipes, Quick recipes, Gluten-free dairy-free recipes, Gluten-free Asian recipes.