Smarter Snack

Superfood Spring Rolls

Average: 4.7 (3 votes)
(3 votes)
Superfood Spring Rolls

Superfood Spring Rolls - Crisp, fresh and healthy.

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Health Score:
9,5 / 10
30 min.

Healthy, because

Even smarter

Nutritional values

Chia seeds provide lots of omega-3 fatty acids, fiber and antioxidants. The small power packs swell strongly in combination with liquid and saturate well. Avocados contain a lot of potassium, which has a blood pressure-lowering and calming effect.

Together with a crisp salad, the snack becomes a delicious main course.

1 serving contains
(Percentage of daily recommendation)
Calorie282 kcal(13 %)
Protein6 g(6 %)
Fat11 g(9 %)
Carbohydrates38 g(25 %)
Sugar added6 g(24 %)
Roughage6.5 g(22 %)
Vitamin A0.9 mg(113 %)
Vitamin D1.7 μg(9 %)
Vitamin E2.2 mg(18 %)
Vitamin K37.1 μg(62 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.4 mg(29 %)
Folate61 μg(20 %)
Pantothenic acid0.6 mg(10 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C18 mg(19 %)
Potassium699 mg(17 %)
Calcium73 mg(7 %)
Magnesium51 mg(17 %)
Iron1.5 mg(10 %)
Iodine6 μg(3 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.3 g
Uric acid32 mg
Cholesterol0 mg
Complete sugar14 g


1 scallion
2 garlic cloves
1 green chili pepper
1 red chili pepper
1 ½ ozs Rice vinegar
1 Lime (juice)
2 Tbsps honey
1 Tbsp natural peanut butter
¾ oz chopped Shelled peanut (2 TBSP.)
1 Avocado
2 carrots
½ oz Sprout (e.g. soybean sprouts, bean sprouts)
1 handful cilantro
½ oz Thai basil (1 handful)
¾ oz Wild herb or baby lettuce (2 handfuls)
8 ozs Cucumber
12 sheets Rice paper (8-9 inches Ø)
1 tsp Chia seeds
How healthy are the main ingredients?
CucumberhoneyChia seedsgarlic cloveLimeAvocado

Preparation steps


Wash, clean and finely chop the spring onion. Peel and finely chop the garlic. Halve chili peppers lengthwise, remove seeds, wash and chop finely. Add vinegar, lime juice, honey, and peanut butter to 3.5 Tablespoons lukewarm water and mix until honey is dissolved. Mix in the spring onion, garlic, chilies, and 1 tbsp. peanuts.


Peel avocado, cut in half, remove pit, cut avocado lengthwise into narrow wedges. Peel carrots and cut into fine strips. Wash sprouts thoroughly, blanch briefly in boiling water, rinse in cold water and drain.


Wash cilantro, basil and wild herbs, pat dry and pluck off leaves. Wash the cucumber and cut into thin sticks.


Place a kitchen towel on the work surface. Soak rice paper sheets one at a time in a bowl of warm water for 45-60 seconds. Remove, drain and place side by side on the kitchen towel.


Center rice sheets with prepared vegetables, sprouts and herbs. Fold sheets over vegetables from the bottom and roll up so that the filling peeks out a little at the top.


Arrange rolls on plates and sprinkle with chia seeds and remaining peanuts. Serve the sauce on the side.