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The Fitness Zone

Rice Paper Rolls With Prawn And Tofu
March 21, 2016

Fresh, tasty, healthy and easy; the elusive combination everyone is searching for when it comes to what goes in their lunchbox. Packed full of nutrient rich vegetables and herbs, Master Trainer student Hayden Quinn’s Rice Paper Rolls With Prawn and Tofu is exactly what you have been waiting for.

Australian Institute of Fitness Nutrition Expert Shivaun Conn that compared to spring rolls or sushi, the rice paper roll comes out on top in terms of nutrition and is also easiest to prepare. “This is a light and tasty lunch idea that’s low in kilojoules but high in nutrients,” says Shivaun who adds they are high in low fat protein and calcium from the tofu and prawns.

Full of colour, vitamins and minerals, these rice paper roll will change the way you prepare lunch. Hayden suggests you can also  Use a variety of your favourite vegetables, herbs and even add meat or other types of seafood, such as cooked chicken, beef or canned tuna.

Rice Paper Rolls With Prawn and Tofu




  • 1 small carrot, grated
  • 1 small Lebanese cucumber, finely chopped
  • 100g snow peas, trimmed, thinly sliced
  • ½ cup bean sprouts, washed, picked through
  • 4 red Asian eschalots, finely chopped
  • ¼ cup loosely packed small coriander leaves
  • ½ cup loosely packed small Thai basil leaves
  • 200g Chinese honey soy tofu (brand - Macro), drained, cut into 1cm pieces
  • 1kg cooked medium king prawns, peeled, cleaned, halved lengthwise
  • 1 packet of 22cm round rice paper (brand – Volcom 150g packets)
  • Kecap manis (sweet soy sauce) and Vietnamese dipping sauce (brand – Poonsin
  • available in the Asian aisle of supermarkets in 300ml bottles), to serve


  1. Place carrots, cucumber, snow peas, sprouts, onion, herbs, tofu and prawns in a large bowl. Season to taste and mix well to combine. Dip one rice paper round into a bowl of warm water; place on a board covered with
  2. Dip one rice paper round into a bowl of warm water; place on a board covered with a tea towel. Place 2 tablespoons of mixture on top of rice paper fold and roll to enclose.
  3. Repeat with remaining ingredients. Serve with kecap manis and dipping sauce

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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