Vietnamese Rice Paper Rolls with Prawns and Hoisin Peanut Dip

1. Put the noodles in a heatproof bowl, cover with just-boiled water and leave for 3 to 5 minutes, or as the packet says, until soft. Drain, rinse under cold water and drain well.
2. Make the dip: whisk the hoisin, peanut butter, lime juice and warm water in a small bowl until smooth.
3. Set out all the fillings within reach. Fill a wide, shallow dish with warm water. Dip one rice paper wrapper into the water for 10 to 15 seconds, until just softened but still slightly firm (it keeps softening as you work), and lay it flat on a clean, damp tea towel (dish towel) or board.
4. Arrange an eighth of the prawn halves, cut side up, in a line across the middle. Top with a little lettuce, an eighth of the noodles, a few strips of carrot, pepper and cucumber, a slice or two of avocado and some mint and coriander leaves.
5. Fold the bottom edge over the filling, fold in the sides, then roll up firmly, like a burrito. Repeat with the remaining wrappers. Keep the finished rolls apart so they do not stick to each other.
6. Halve the rolls and serve 4 each with the dip. They are best eaten fresh; if needed, cover with a damp paper towel and keep in the fridge for up to 24 hours. Keep cooked prawns in the fridge until you use them, and if they smell unpleasantly fishy or feel slimy, throw them away.

Four rolls give you about 31g of protein and 501 calories, including the dip. Prawns are very lean, so most of the fat comes from the avocado and peanut butter.

Summer rolls, not spring rolls. Vietnamese gỏi cuốn are made with soft rice paper and served fresh, not fried. That keeps them light, and you can see every ingredient through the wrapper.

The trick with rice paper. Dip it only briefly, for 10 to 15 seconds. It feels too firm when it comes out of the water but keeps softening on the board. Soak it too long and it tears when you roll.

Plenty of raw vegetables. Carrot, red pepper, cucumber, lettuce and herbs add crunch, colour and fibre, and the mint and coriander give the rolls their fresh flavour.

Rice paper and rice noodles are usually gluten-free (check the label), but hoisin sauce usually contains wheat, so this recipe is not tagged gluten-free; use a gluten-free hoisin if you need to. Contains shellfish and peanuts. For another fresh lunch, try the Vietnamese chicken noodle salad or the salmon poke bowl.