Prawn and Mango Rice Paper Rolls with Peanut Dipping Sauce

# Prawn and Mango Rice Paper Rolls with Peanut Dipping Sauce

There's something quietly satisfying about making rice paper rolls — they look impressive, take about 20 minutes, and somehow feel both light and genuinely filling at the same time. This version with prawns, mango, and a punchy peanut dipping sauce hits a balance of flavours that's hard to beat on a warm evening.

What You'll Need

Serves 2 (makes 8 rolls)

For the rolls:

• 8 rice paper wrappers (22cm)
• 200g cooked king prawns
• 1 ripe mango, sliced into thin strips
• 1 large carrot, julienned
• ½ cucumber, julienned
• A handful of fresh mint leaves
• A handful of fresh coriander
• 80g vermicelli rice noodles, cooked and cooled
• 1 little gem lettuce, leaves separated

For the peanut dipping sauce:

• 3 tbsp smooth peanut butter
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp honey or maple syrup
• 1–2 tbsp warm water to loosen
• Optional: a pinch of chilli flakes or a small squeeze of sriracha

How to Make Them

Start with the dipping sauce — mix together the peanut butter, soy sauce, rice vinegar, sesame oil, and honey in a small bowl. Add warm water a little at a time until you get a consistency that's thick enough to coat but still easy to dip into. Taste and adjust — more vinegar for sharpness, more soy for depth.

For the rolls, set up a wide, shallow bowl of warm (not boiling) water. Dip one rice paper wrapper in for around 15–20 seconds until it just starts to soften — it should still feel slightly firm when you lay it flat, as it continues to soften as you fill it.

Lay a lettuce leaf in the lower third of the wrapper, then pile on a small amount of noodles, a few pieces of carrot and cucumber, two or three prawn halves (slice them lengthways if they're large), a couple of mango strips, and a few herb leaves. Don't overfill — it's the most common mistake with rice paper rolls and makes them hard to close neatly.

Fold the bottom edge up over the filling, fold in both sides, then roll firmly upward to seal. Repeat with the remaining wrappers, keeping the finished rolls slightly apart so they don't stick together.

What Makes This Work Nutritionally

Prawns are one of the most protein-dense, low-calorie ingredients you can build a meal around — around 20g of protein per 100g with very little fat. That protein, combined with the slow-digesting carbohydrates from the rice noodles and wrappers, means these rolls keep you fuller for longer than their light appearance might suggest.

Mango adds natural sweetness along with vitamin C and beta-carotene, while the fresh herbs — especially coriander and mint — contribute small but meaningful amounts of micronutrients. The real nutritional standout, though, is the peanut dipping sauce: it adds healthy unsaturated fats and a further hit of protein that rounds out the overall macros of the meal considerably.

Per serving (4 rolls with sauce), you're looking at roughly 420–460 calories, with around 28g protein, 52g carbohydrates, and 12g fat — though this will vary depending on your specific ingredients and portions.

A Few Notes on Technique

Rice paper can be frustrating if you've not worked with it before — too long in the water and it tears, not long enough and it cracks when you roll. The 15–20 second rule is a genuine guide, not a rough estimate. You want the wrapper pliable but not floppy when you start filling it.

If you're making these ahead for lunchboxes or a gathering, place them on a lightly oiled plate and cover with a damp cloth or cling film to stop them drying out. They'll keep well in the fridge for a few hours, though they're always best fresh.

Leftover mango and herbs? Toss them through some cooked rice with a squeeze of lime for an easy side the next day.

Practical Takeaways

• Dip rice paper for 15–20 seconds only — it keeps softening once flat
• Don't overfill; 3–4 components per roll is plenty
• Make the dipping sauce first so it's ready to go
• Keep finished rolls slightly separated to avoid sticking
• These work well as a high-protein lunch or a lighter evening meal

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