Mediterranean Diet Crispy Vegetable Roll

Savor the vibrant flavors of the Mediterranean with these Mediterranean Diet Crispy Vegetable Rolls—a fresh, no-cook recipe that's as wholesome as it is delicious! Wrapped in delicate rice paper, these nutrient-packed rolls are filled with crunchy julienned carrot, cucumber, and red bell pepper, creamy avocado, crisp spinach, aromatic mint, and tangy crumbled feta cheese. A light drizzle of extra virgin olive oil and zesty lemon juice ties the flavors together, while a pinch of sea salt and black pepper adds the perfect seasoning. Perfect as a healthy appetizer, snack, or light lunch, these rolls are quick to prepare in just 30 minutes and offer a guilt-free way to enjoy the fresh, bold ingredients of a Mediterranean diet. Pair them with your favorite dipping sauce or serve them solo for a refreshing, vegetarian-friendly dish that’s sure to impress!

Nutriscore Rating: 73/100

Prep Time:30 mins

Cook Time:0 mins

Total Time:30 mins

Servings: 4

Ingredients

• 8 pieces rice paper wrappers
• 1 large carrot
• 1 medium cucumber
• 1 small red bell pepper
• 1 large avocado
• 50 grams fresh spinach leaves
• 20 grams fresh mint leaves
• 50 grams feta cheese
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by preparing your vegetables. Peel the carrot and cut it into thin julienne strips.

Step 2

Slice the cucumber in half lengthwise, remove the seeds, and cut into thin strips.

Step 3

Core and thinly slice the red bell pepper.

Step 4

Cut the avocado in half, remove the pit, and scoop out the flesh. Slice the avocado into thin strips.

Step 5

Wash and pat dry the spinach and mint leaves.

Step 6

Prepare a large shallow dish with warm water to soften the rice paper wrappers.

Step 7

One at a time, dip each rice paper wrapper in warm water for about 10-15 seconds until slightly softened but not too flimsy.

Step 8

Place the softened rice paper on a clean towel or cutting board.

Step 9

Beginning at one edge of the rice paper wrapper, layer a few spinach leaves, a small amount of mint, a couple of slices of carrot, cucumber, red bell pepper, avocado, and a sprinkle of crumbled feta cheese.

Step 10

Drizzle a tiny amount of olive oil and lemon juice over the filling.

Step 11

Season the filling lightly with a pinch of sea salt and black pepper.

Step 12

Fold the sides of the wrapper over the filling, and then roll from the bottom up tightly to form a roll. Repeat with the remaining ingredients.

Step 13

Once all rolls are assembled, slice each in half for serving.

Step 14

Serve immediately for the crispiest texture, or cover and refrigerate for up to 6 hours.

Nutrition Facts

Serving size	(820.1g)

Amount per serving	% Daily Value*
Calories	1087.2

Total Fat 70.1g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 44.5mg	0%
Sodium 1878.0mg	0%
Total Carbohydrate 108.1g	0%
Dietary Fiber 22.4g	0%
Total Sugars 12.2g
Protein 20.6g	0%

Vitamin D 8IU	0%
Calcium 459.4mg	0%
Iron 6.8mg	0%
Potassium 2110.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.1%

Protein: 7.2%

Carbs: 37.7%