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Healthy Summer Rolls with Hemp Seed

Healthy Summer Rolls Recipe | 12 Servings

Our Summer Rolls will be your new favourite summer recipe!

They are light, crunchy, fresh and make a perfect healthy lunch. These salad rolls are very easy to make as you only need rice paper wrappers, your favourite vegetables and of course the delicious peanut dipping sauce. Making summer rolls has never been easier!

This recipe also includes Linwoods Shelled Hemp which adds a delicious nutty taste to the salad rolls and is high in Magnesium which helps reduce tiredness and fatigue.

Ingredients For Summer Rolls Recipe

Healthy Summer Rolls are the perfect summer recipe

Preparation Time – 20 minutes

Servings – 12 rolls


  • 2 large carrots thinly sliced*
  • 1 large courgette, thinly sliced*
  • ½ a cucumber or 4 baby cucumber thinly sliced 
  • 1 yellow bell pepper thinly sliced
  • 1 butterhead lettuce
  • 1 regular block of firm tofu, sliced into batons
  • ¼ of a small red cabbage finely sliced; 1 large handful worth
  • 4 tbsp Linwoods hemp seeds
  • 12 rice paper wrappers

For the Dipping Sauce 

  • 60g smooth almond or peanut butter
  • 2 tbsp soy sauce
  • 1 tbsp rice wine vinegar
  • 1 tbsp maple syrup
  • 4 -5 tbsp water 

*I use a julienne peeler which you can easily pick up on Amazon!

Summer Rolls Recipe Using Hemp Seed


  1. Prepare all your veggies for your summer rolls
  2. Prepare one rice paper roll at a time, softening it in a large shallow bowl of warm water. Lay the softened wrapper on a flat board, or counter top.
  3. Lay a piece of lettuce a couple of inches in from the edge closest to your body. Place a small pinchful of a variety of the fillings on top of the lettuce. Sprinkle in 1 heaped tsp of hemp seeds. Any remaining can be used for sprinkling on top of the final rolls; you can also dunk them in the dipping sauce and then into the hemp seeds for texture, protein and healthy fats.
  4. Fold the edge of the wrapper closest to you over the filling. 
  5. Then fold in the two outer edges to begin to form a parcel.
  6. Now you roll the rice paper roll closed, holding the filling together as you go. 
  7. It’s not an exact science. The wrapper will stick together as it dries out a little. 
  8. Whisk together the dipping sauce ingredients in a bowl. Add as much water as you need to reach your own desired consistency.
  9. Serve the summer rolls with fresh coriander, dipping sauce and more hemp seeds.

Recipe Using Shelled Hemp

These Vietnamese inspired vegetable summer rolls with dipping sauce are a quick and easy lunch idea for the summer months.

There popular asian dishes have more differences than you may initially think however they do mostly center around the ingredient and the particular ingredients within the dish. The differences come in the wrapping, texture of the dish due to one being deep fried, ingredients and cooking method. Summer rolls are generally seen as a healthier alternative due to not being deep fried.

What do you serve with summer rolls?

We find a dipping sauce, especially with a peanut base is best to accompany summer rolls. However, as with anything you can be as creative as you wish and change up recipes to appeal to your tastes. Noodles or some Pho are also a great accompaniment.

Can you make summer rolls in advance?

Yes they are a great meal plan idea but just be careful with the moisture and how you store the summer rolls. Too moist or cold and the wrapping may become sticky and ruin the texture of the dish. They are best eaten fresh!


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