My friends and family always love these Broccoli Sprout Summer Rolls and I’m sure yours will, too.
They are overflowing with a rainbow of veggies and I pair them with a garlicky Almond Sauce. They highlight one of my favorite (and often underappreciated) ingredients—broccoli sprouts are a powerhouse of nutrients, including vitamin C, vitamin A, and fiber.
They’re also among the best sources of sulforaphane, which is an incredibly powerful compound for activating pathways that suppress inflammation, activate detoxification, and encourage antioxidant activity.
Sulforaphane is found in all cruciferous vegetables but broccoli sprouts contain 100-400 times more! This recipe is a great way to use them, but I also like to throw a handful in my smoothies.
I hope you enjoy!
Wishing you health and happiness,
Mark Hyman, MD
We're grateful for our sponsor:
Ingredients:
Rice Paper Rolls
- 8 ounces organic gluten-free tempeh, cut into 16 sticks
- 1 bunch asparagus, ends trimmed
- ¾ pound oyster mushrooms, trimmed and pulled into small pieces
- 2 tablespoons olive oil, divided
- 1 large carrot, cut into matchsticks
- 2 scallions, thinly sliced
- ½ large avocado, thinly sliced
- 2 ounces broccoli sprouts
- 2 tablespoons Furikake seasoning (or sub with sesame seeds)
- 8 sheets rice paper wrappers
Almond Sauce
- 1-inch piece fresh ginger root
- 1 lime, juiced
- 2 tablespoons coconut aminos
- ½ cup almond butter
- ½ teaspoon garlic powder
- ¼ teaspoon cayenne pepper
- ¼ cup filtered water
Method:
1. Heat a large skillet over medium heat and add 1 tablespoon of olive oil, add the tempeh and sauté for two and a half minutes per side. After 5 minutes remove from heat and place the tempeh on a plate to rest.
2. Using the same skillet, add the remaining 1 tablespoon of oil, followed by the asparagus and mushrooms, sauté for 5 minutes and transfer to a plate once mushrooms are golden brown.
3. Prepare the almond sauce, microplane the ginger into a bowl, then add the remaining ingredients. Stir well until combined. For a thinner sauce, add extra water and stir.
4. To make the rice paper rolls, fill a large bowl with room temperature filtered water. Quickly dip 1 rice paper at a time into the water for 5 seconds each. The sheets shouldn't be completely softened, it will continue to soften while making the roll.
5. Place soaked wrapper onto a dampened surface and begin to assemble by adding the mushrooms, asparagus, and 2 slices of tempeh. Then continue by adding some carrots, scallions, sprouts, avocado, and a sprinkle of Furikake seasoning (or sesame seeds).
6. Gently fold in the sides first, then take the bottom end of the rice paper and gently pull it over the ingredients. Roll it up to seal, then repeat with the remaining ingredients.
7. Serve immediately with the dipping sauce and enjoy.
Nutritional analysis per serving: Calories: 278, Total Fat: 17g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 174mg, Carbohydrates: 23g, Fiber: 7g, Sugars: 3g, Protein: 12g, Net Carbs: 16g