Healthy and allergy-friendly vietnamese rolls

Vietnamese rolls that are allergy-friendly and healthy

GF, EF, DF, Nut free & Vegan

These allergy friendly vietnamese rolls are naturally low in carbs but I shallow fry them in coconut oil (to make the skin crispy) for the kids for a bit of extra healthy fat, they love anything crispy! And for me I eat the un-fried version (the filling is cooked anyway so frying is just to crisp the outside).

This recipe is vegan but if you want to add ground meat just replace the lentils with meat (but be sure to cook through first). Also, the sprouted mung beans, wood ears and sliced fruits are optional – I add them for extra nutritional value since I don’t add meat but some people don’t like the idea of combining fruit with savory. I personally love it as it adds natural sweetness and moisture without needing to dip into the traditional Nuoc Mam (fish sauce dip which usually accompanies this dish) which is full of sugar!


♦ 1 cup cooked lentils

♦1/2 cup chopped shitake mushroom

♦1/2 cup chopped onions

♦1/2 chopped cilantro (aka coriander for my non-US readers)

♦1/4 cup sprouted mung beans (you can omit this if you don’t want beans in your rolls)

♦1 handful glass noodles (either sweet potato, mung bean or rice)

♦1/2 cup chopped wood ears (can be omitted without affecting taste)

♦1 tablespoon coconut aminos

♦1 pinch of white pepper and salt

♦round rice paper

♦sliced fruits (optional)



  • heat one tablespoon of coconut oil on pan
  • add onions and mushrooms and saute until golden and fragrant (around 10 minutes)
  • add in wood ears and cook for 2-3 minutes
  • add in the lentils (or ground meat if you want meat but cook through)
  • add in the coconut aminos, white pepper and salt
  • stir for 2-3 minutes to combine evenly. remove from heat
  • soak glass noodle in warm/hot water for 15 minutes (they will be pretty much ‘cooked’) – chop up the glass noodles into 1cm (1/2 inch pieces)
  • add glass noodles, cilantro into mixture
  • you are now ready to roll!
  • Watch my video on how to wrap and roll! The rice paper I use is shown in the video and you need a large bowel of warm water
  • You can eat them as is or shallow fry them on medium heat, 2-3 minutes each side​​
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