Fresh Avocado and Mango Spring Rolls with Nutty Dipping Sauce is a colorful, fresh and fun summer recipe that will delight both kids and adults!
This is one of those recipes that's so fresh, delicious and fun to make, you won't even realize how good for you the ingredients are. After you eat these spring rolls, I promise, you'll just feel so GOOD. After all, that's why I'm doing what I'm doing. My mission in life is to teach you healthy, plant-based cooking, wherever you are on your journey, to help you feel vibrant and energetic.
When to make Fresh Avocado and Mango Spring Rolls
There are so many times I've been invited to a potluck, cookout, dinner party or other gathering and think, what the heck can I bring that I'll be excited about as someone who eats a whole food, plant-based diet, but that can also be enjoyed by omnivores as well. This is the perfect recipe for that. These are so colorful, they're always show stoppers.
Family Get-togethers:
Whether it's a backyard barbecue, a picnic in the park, or a casual get-together at home, these spring rolls make a fantastic addition to family gatherings. They are easy to make in advance and can be enjoyed as a light meal or appetizer.
Kids' Parties or Playdates:
Kids love to play with food, and making their own spring rolls can be a fun and educational activity. Set up a spring roll station with all the ingredients and let the kids get creative with their fillings. It's a great way to introduce them to different flavors and encourage healthy eating habits.
Lunchboxes or School Snacks:
Fresh spring rolls make a nutritious and portable option for lunchboxes or as an after-school snack. Prepare them the night before, pack them in an airtight container on some parchment paper, and send them off with your kids. They'll love the freshness and colors, and you'll feel good knowing they're getting a dose of vitamins and fiber.
Potluck Parties:
If you're attending a potluck or hosting a potluck-style gathering, these spring rolls are the perfect dish to share. They're beautiful to look at, suitable for a variety of dietary preferences, and can be customized to individual tastes. Bonus! The nutty dipping sauce adds an extra element of flavor that everyone will enjoy.
Healthy Appetizer at Dinner Parties:
When hosting a dinner party, serve these avocado and mango spring rolls as a light and refreshing appetizer. They'll impress your guests with their vibrant presentation and unique flavors, setting the tone for a delicious meal to come.
Summer BBQs and Picnics:
As the weather warms up, outdoor events become more frequent. Fresh spring rolls are a perfect addition to summer BBQs, picnics, or beach outings. They're light, refreshing, and won't weigh you down in the heat.
Sure they're beautiful, but what are the health benefits?
Fresh Avocado and Mango Spring Rolls with Nutty Dipping Sauce offer TONS of health benefits for families. Let's take a closer look at the nutrition of the key ingredients:
Avocado:
Healthy fats: Avocados are rich in monounsaturated fats, which are considered heart-healthy and can help lower bad cholesterol levels.
Vitamins and minerals: Avocados are a good source of vitamins C, E, K, and B-6, as well as folate and potassium.
Dietary fiber: Avocados are high in fiber, which promotes healthy digestion and can contribute to feelings of fullness.
Mango:
Antioxidants: Mangos are packed with antioxidants, including vitamin C and beta-carotene, which can help boost the immune system and protect against cellular damage.
Fiber: Mangos are a good source of dietary fiber, aiding in digestion and promoting a healthy gut.
Vitamins and minerals: Mangos provide an abundance of essential nutrients, such as vitamin A, vitamin E, potassium, and folate.
Cucumbers:
Nutrient-dense: Cucumbers, carrots, and fresh herbs like cilantro, mint, and basil add a variety of vitamins, minerals, and antioxidants to the spring rolls.
Hydration: Cucumbers have a high water content, contributing to hydration and overall well-being.
Nutty Dipping Sauce:
Healthy fats: Peanut butter in the dipping sauce provides a source of protein and beneficial fats.
Protein: Peanut butter also contains plant-based protein, which is important for growth and repair of body tissues.
Even more Benefits!
Lower calorie option:
Fresh spring rolls are typically lower in calories compared to their fried counterparts, making them a healthier choice.
Gluten-free and vegan-friendly:
This recipe is suitable for individuals following gluten-free or vegan diets, accommodating a wide range of dietary preferences and restrictions.
More fruit and veggies in your diet:
The combination of avocado, mango, and fresh vegetables in these spring rolls encourages the consumption of a diverse array of plant-based nutrients.
By incorporating these fresh and wholesome ingredients into your diet, you can expect a range of health benefits, including improved heart health, enhanced immune function, better digestion, and increased nutrient intake. Enjoy vibrant and satisfying avocado and mango spring rolls with nutty dipping sauce as a delicious way to nourish you, your family and friends!
Tips for making Fresh Avocado and Mango Spring Rolls
Preparing this recipe can be really fun, if, you make sure you've prepped your ingredients beforehand. Here are some more helpful tips to guide you through the process:
Use fresh and ripe ingredients:
Choose ripe avocados and mangoes for the best flavor and texture. Look for avocados that are slightly soft to the touch but not overly mushy. Mangoes should have a sweet smell and yield slightly when gently pressed.
Properly soften the rice paper wrappers:
Dip each rice paper wrapper in warm water for just the right amount of time, usually around 15-20 seconds. Be sure not to soak them for too long, or they'll become too soft and may tear when rolling.
Prepare all the ingredients in advance:
Have all the ingredients, such as the sliced avocado, mango, julienned vegetables, etc., ready and within reach before you start assembling the spring rolls. This will help streamline the process and prevent the rice paper from drying out.
Be mindful of the filling quantity:
Avoid overstuffing the spring rolls, because it can make them difficult to roll and may cause them to burst open. Start with smaller amounts of filling and adjust as needed.
Roll gently, but tightly:
To achieve neat and tight spring rolls, start by folding the sides of the wrapper over the filling, then tightly roll it up from the bottom, tucking in the sides as you go. Apply gentle pressure while rolling to ensure a secure seal.
Keep the work surface clean and damp:
Place the rolled spring rolls on a clean, damp kitchen towel or plate to prevent them from sticking and drying out. If you're making them in advance, cover them with a damp paper towel or plastic wrap to maintain their freshness.
Enjoy immediately or store properly:
According to Meghan Splawn, at thekitchn.com: "If you need to make the rolls a few hours before a party … arrange the fresh summer rolls in a single layer on a serving tray. Soak a clean dish towel in cool water and cover the rolls. Do your best to keep the tray away from warm oven drafts or sunshine-filled windows to keep the fillings out of the danger zone. Refresh the cloth with cool water every hour as needed.
This method works best for rolls you plan to serve within a few hours, so you can make summer rolls before a party and still have time to get ready yourself before guests arrive."
Makes 10 rolls
Ingredients
½ fresh mango, peeled, seeded and sliced thinly
¼ small head purple cabbage, shredded
¼ red onion, sliced thinly
1 carrot, any color, cut into matchsticks (I used purple)
1 medium cucumber, cut into matchsticks
1 avocado, seeded and cut into slices
Handful cilantro (optional)
10 pieces rice paper
Nutty Dipping Sauce
3 tbsp peanut butter (or sunflower seed butter for nut allergies)
1 Tbsp tamari
½ lime, squeezed
2 Tbsp agave
2 cloves minced garlic
¼ cup filtered water filtered water, or more, to thin to desired consistency
Directions
Lay vegetables, fruit and cilantro on a plate to prepare to wrap.
Blend nutty dipping sauce in a Magic Bullet or small blender.
Soak each rice paper in warm water, according to package directions, or until pliable; layer a small amount of each vegetable at the base of the rice wrap; fold the bottom edge over the vegetables and fold the sides in. Roll until wrap is completely sealed; slice in half. Serve with dipping sauce.
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