Vietnamese · lunch, snack

Goi Cuon (Pork and Prawn Rice Paper Rolls)

Goi Cuon (Pork and Prawn Rice Paper Rolls) — from Chubby Whale's cooking video Watch how it’s made · 4:52

Video by Chubby Whale on YouTube · Open on YouTube

40 minServes 5358 kcal a serve
  • Gluten-free with a swap: Rice paper and vermicelli are gluten-free, but hoisin usually contains wheat: use a gluten-free hoisin
  • Dairy-free

Contains: Gluten, Crustacea, Peanut, Soy. Check labels on stock, sauces and spice mixes.

Fresh herbs, lettuce and cucumber wrapped around lean pork and prawns, and the rolls are not fried: two rolls give about 22 g of protein and over half a day's selenium. Most of the fat and salt is in the peanut-hoisin sauce, so dip lightly.

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Ingredients 23

Method

Tap a time to watch that step in the video.

  1. Cook the vermicelli per the packet and drain. Boil the pork in 400 ml water until cooked, then plunge into cold water. Boil the peeled prawns in the same pot for about a minute, then simmer the heads and shells 10 minutes for stock. 0:08
  2. Slice the pork thinly and halve the prawns lengthways. Snap the lettuce stems so the leaves lie flat and get the herbs, chives, cucumber and bean sprouts ready. 0:39
  3. For the sauce, fry the garlic and shallot in the oil until fragrant, then stir in the hoisin, 175 ml of the stock and the peanut butter. Add the sugar, sriracha and vinegar, simmer a few minutes and taste. 1:08
  4. Wipe a rice paper on both sides with a damp towel and lay it glossy side down. Build a lettuce bed on the lower half and top with herbs, cucumber, bean sprouts, noodles and pork. 3:42
  5. Roll halfway, fold in the right side, lay a chive along it, fold in the left side, set the prawn halves orange side down and roll up firmly. Serve with the sauce topped with crushed peanuts, pickled radish and carrot, chilli and crispy shallot. 4:10

Tip. Makes 10 rolls; 2 rolls a serve (our estimate). The cook prefers pork belly or a cut with some fat (she used tenderloin). Roll just before serving, as rice paper dries out quickly.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy358 kcal1,500 kJ
Protein22 g45% of a day
Fibre3.2 g12% of a day
Carbohydrate41 g38 g net · 9.3 g sugars15% of a day
Fat12 g1.9 g saturated16% of a day
Sodium590 mg26% of a day

Where the energy comes from one serve

  • Net carbs 44%
  • Protein 25%
  • Fat 31%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 38% of the 38 g of net carbs come from the round rice paper sheets. To cut carbs, try lettuce leaves as wraps instead.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High59%

32 µg a serve, mostly from pork (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-3 High40%

0.6 g a serve, mostly from oil (77%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K High38%

46 µg a serve, mostly from lettuce leaves (45%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High31%

0.5 mg a serve, mostly from pork (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin B12 High26%

0.6 µg a serve, mostly from prawns (64%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc Source19%

2.1 mg a serve, mostly from pork (51%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate Source17%

67 µg a serve, mostly from lettuce leaves (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin E Source15%

2.3 mg a serve, mostly from oil (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium Source14%

58 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A Source13%

113 µg a serve, mostly from lettuce leaves (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Potassium Source11%

520 mg a serve, mostly from pork (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source11%

1.9 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

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Vitamin C9%

8.5 mg a serve, mostly from bean sprouts (25%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium5%

64 mg a serve, mostly from prawns (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D1%

0.2 µg a serve, mostly from pork (88%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Chubby Whale; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.