Southeast AsianWrap

Rainbow Tempeh Summer Rolls

Five generous fresh rice-paper rolls filled with sticky soy-sesame tempeh, edamame, vivid crisp vegetables and pickled ginger, with a creamy lime-tahini dip.

Eat nowPortableContains gluten, sesame, soy
Hands-on36 minTotal time43 minEnergy760 kcalProtein44g
Recipe details
LightKitchen project

Equipment: Hob

Keep chilled after cooking

Rainbow Tempeh Summer Rolls
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Rolls

Sticky tempeh

Rainbow filling

Lime dip

Now we make

Method

Do the night before

  1. 1
    Defrost 80g cooked edamame overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

36 min hands-on 43 min altogether
  1. 2
    Toast 1 tsp sesame seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 3
    Cut 130g tempeh into slim batons. Combine 1Β½ tsp soy sauce, 1 tsp maple syrup, Β½ tsp sesame oil and 1 tsp rice vinegar. Add tempeh, toss well and leave for 10 minutes while preparing the filling
    πŸ– 3 minπŸ’€ 10 min unattended
  3. 4
    Cut 60g carrot and 60g cucumber into fine matchsticks, finely shred 140g very finely shredded red cabbage, slice 15g finely sliced Zingy Pickled Ginger and pick Β½ handful coriander leaf into small sprigs
    πŸ– 6 min
  4. 5
    Whisk 15g tahini, 15ml lime juice and 40g soy yogurt with 1-2 teaspoons water until smooth and loose enough for dipping
    πŸ– 2 min
  5. 6
    Pan-fry tempeh with its marinade over medium-high heat for 6-8 minutes, turning occasionally, until deeply browned and sticky at the edges. Let it cool for 5 minutes so it does not soften the wrappers
    πŸ– 8 minπŸ’€ 5 min unattended
  6. 7
    Set out 5 sheet rice paper beside a shallow dish of warm water. Dip one sheet for 3-5 seconds until just pliable. Arrange a little carrot, cucumber, cabbage, edamame, pickled ginger, coriander leaf, sesame seeds and sticky tempeh across the lower third.
    πŸ– 7 min
  7. 8
    Fold in the sides and roll up firmly. Repeat to make 5 generous translucent rolls, keeping them slightly apart so they do not stick. Arrange with the cut sides showing the rainbow filling and serve with the lime-tahini dip
    πŸ– 7 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CPhosphorusVitamin K
Lower inVitamin ESelenium

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

760kcal

36%
Top contributors
Tempeh Β· 36%Rice Paper Β· 18%Tahini Β· 12%
23% cal

Protein

44.1g

70%
Top contributors
Tempeh Β· 59%Edamame Β· 22%Tahini Β· 6%
39% cal

Carbs

73.9g

Top contributors
Rice Paper Β· 39%Red Cabbage Β· 12%Tempeh Β· 12%
38% cal

Fat

32.0g

46%
Top contributors
Tempeh Β· 46%Tahini Β· 25%Edamame Β· 13%

Small numbers, big impact

Everyday essentials

Fibre11.11g
38%
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Edamame Β· 37%Red Cabbage Β· 26%Carrot Β· 15%
Vitamin B120.18ΞΌg
8%
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Tempeh Β· 100%
Vitamin D0.52ΞΌg
3%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron7.64mg
42%
Top contributors
Tempeh Β· 36%Edamame Β· 24%Red Cabbage Β· 15%
Zinc4.88mg
44%
Top contributors
Tempeh Β· 42%Edamame Β· 22%Tahini Β· 14%
Calcium387.25mg
39%
Top contributors
Tempeh Β· 32%Red Cabbage Β· 16%Soy Yogurt Β· 14%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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