Mediterranean Diet Fresh Summer Rolls
Bright, vibrant, and irresistibly fresh, these Mediterranean Diet Fresh Summer Rolls are a healthy twist on a classic favorite. Packed with crunchy cucumber, sweet carrot, red bell pepper, creamy avocado, and the savory punch of feta cheese, these rolls are bursting with flavor and texture. Fresh mint and parsley add a fragrant herbal touch, while hummus brings richness and ties everything together. Wrapped in delicate rice paper, these no-cook rolls are perfect for busy summer days, requiring only 25 minutes to prepare. Serve them with a side of hummus or your favorite dipping sauce for a light, refreshing meal that’s as nutritious as it is satisfying. Perfectly aligned with Mediterranean diet principles, this recipe delivers a wholesome, plant-forward dish that’s ideal for lunch, appetizers, or a guilt-free snack!
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Recipe Information
Ingredients
- 8 pieces Rice paper wrappers
- 1 medium Cucumber
- 1 large Carrot
- 1 medium Red bell pepper
- 1 large Avocado
- 1 handful Fresh mint leaves
- 1 handful Fresh parsley
- 100 grams Feta cheese, crumbled
- 100 grams Hummus
- 0.5 medium Lemon
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Begin by preparing the vegetables. Peel and julienne the cucumber, carrot, and red bell pepper into thin strips. Slice the avocado into thin wedges.
Chop the fresh mint leaves and parsley. Set these aside.
In a medium bowl, mix the crumbled feta cheese with the juice of half a lemon, olive oil, salt, and black pepper. Stir until well combined.
Fill a shallow dish with warm water. Submerge one rice paper wrapper at a time until it becomes pliable, about 15-20 seconds, then lay it flat on a clean, damp tea towel or cutting board.
Near the bottom third of the rice paper, spread about 1 tablespoon of hummus.
On top of the hummus, layer a few strips each of cucumber, carrot, and red bell pepper, followed by a couple of slices of avocado.
Sprinkle with chopped mint and parsley, and add a spoonful of the feta cheese mixture.
Fold the sides of the rice paper over the filling. Then, starting from the bottom, tightly roll up the rice paper to enclose the filling. Repeat with the remaining wrappers and filling.
Serve the rolls fresh, with a small dish of hummus or your favorite dipping sauce on the side for extra flavor.
Nutrition Facts
Calories |
1369 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.4 g | 108% | |
| Saturated Fat | 22.9 g | 114% | |
| Polyunsaturated Fat | 12.5 g | ||
| Cholesterol | 83 mg | 28% | |
| Sodium | 2798 mg | 122% | |
| Total Carbohydrate | 129.6 g | 47% | |
| Dietary Fiber | 29.7 g | 106% | |
| Total Sugars | 15.9 g | ||
| Protein | 35.2 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 753 mg | 58% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2540 mg | 54% | |
*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.
