Mediterranean Diet Crispy Vegetable Roll
Bright, crisp, and full of Mediterranean-inspired goodness, the Mediterranean Diet Crispy Vegetable Roll is a refreshing take on healthy snacking or light meals. This no-cook recipe combines vibrant, thinly sliced veggies like carrot, cucumber, and red bell pepper with creamy avocado, zesty fresh mint, and tangy crumbled feta cheese, all wrapped in delicate rice paper for an irresistible crunch. A light drizzle of extra virgin olive oil and a splash of lemon juice elevate the flavors, while spinach doubles as a nutrient-dense base. Perfectly customizable and ready in just 30 minutes, these vegetable rolls are packed with wholesome ingredients and ideal for anyone following a Mediterranean diet. Serve them fresh as a delicious appetizer, snack, or light lunch, and enjoy a burst of Mediterranean flavor in every bite!
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Recipe Information
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
Instructions
Start by preparing your vegetables. Peel the carrot and cut it into thin julienne strips.
Slice the cucumber in half lengthwise, remove the seeds, and cut into thin strips.
Core and thinly slice the red bell pepper.
Cut the avocado in half, remove the pit, and scoop out the flesh. Slice the avocado into thin strips.
Wash and pat dry the spinach and mint leaves.
Prepare a large shallow dish with warm water to soften the rice paper wrappers.
One at a time, dip each rice paper wrapper in warm water for about 10-15 seconds until slightly softened but not too flimsy.
Place the softened rice paper on a clean towel or cutting board.
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.
Drizzle a tiny amount of olive oil and lemon juice over the filling.
Season the filling lightly with a pinch of sea salt and black pepper.
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.
Once all rolls are assembled, slice each in half for serving.
Serve immediately for the crispiest texture, or cover and refrigerate for up to 6 hours.
Nutrition Facts
Calories |
1087 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.1 g | 90% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 1878 mg | 82% | |
| Total Carbohydrate | 108.1 g | 39% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 12.2 g | ||
| Protein | 20.6 g | 41% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 459 mg | 35% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2110 mg | 45% | |
*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.
