31
Jul

Fresh Vegetable Spring Rolls: A Gut-Friendly Filipino Favorite

If you’re looking for a light, refreshing, and fiber-packed dish that supports your gut health, Lumpiang Gulay (Fresh Vegetable Spring Rolls) is the perfect choice. This Filipino classic is not only delicious but also rich in prebiotics, enzymes, and fiber—all essential for a happy, balanced gut.

Fresh vegetables like lettuce, singkamas (jicama), carrots, and garlic do more than just add crunch and flavor—they help nourish your gut microbiome and support digestion naturally.

Why It’s Good for Your Gut

  1. Lettuce & Carrots – Rich in antioxidants and fiber
  2. Jicama – A powerful prebiotic that feeds your good gut bacteria
  3. Garlic – Naturally antimicrobial and supports healthy digestion
  4. Fresh Ingredients – Raw veggies retain enzymes that aid in nutrient absorption

Pair this with a garlic-laden vinegar dip or a side of fermented pickled green papaya for a natural probiotic boost.

Lumpiang Gulay Recipe

Makes 6–8 rolls (perfect for sharing or meal prepping!)

Ingredients:

  1. 6–8 pieces large lumpia wrapper or rice paper
  2. 2 cups fresh lettuce leaves, whole or shredded
  3. 1 medium carrot, julienned
  4. 1 cup singkamas (jicama), julienned
  5. 1 small cucumber, sliced into thin strips
  6. 1–2 cloves garlic, finely minced
  7. Optional: Tofu strips or boiled shrimp for added protein
  8. Optional: Fresh herbs like mint or cilantro for extra freshness

For the Dip:

  1. ½ cup cane vinegar
  2. 2–3 cloves garlic, crushed
  3. 1 tsp coconut sugar or brown sugar
  4. Pinch of salt and pepper
  5. Optional: chopped chili for spice

For Extra Probiotic Kick:

  1. Add a few spoonfuls of pickled green papaya on the side

How to Assemble:

  1. Prep the vegetables: Wash and julienne all raw vegetables. Set aside.
  2. Prepare the wrapper: If using rice paper, dip briefly in warm water to soften.
  3. Layer your veggies: Start with lettuce, then add carrots, singkamas, cucumber, garlic, and protein if using.
  4. Wrap tightly like a burrito. Seal the edges with water if needed.
  5. Serve immediately with your garlic vinegar dip or atsara.

Serving Tips:

  • These rolls are best enjoyed fresh, so the vegetables stay crisp.
  • For a party or gathering, prep the vegetables in advance and let guests assemble their own rolls.

A Delicious Way to Feed Your Gut

Whether you’re watching your digestion, aiming to eat cleaner, or just craving a refreshing Filipino classic, Lumpiang Gulay is a satisfying way to load up on prebiotics, fiber, and flavor—all in one crunchy, healthy bite.

Try it as a midday snack, light lunch, or starter dish at your next gathering—and don’t forget the garlic vinegar dip for an extra gut-loving punch.